December 2023

24 min AMRAP (Teams of 3) P1: 5 Burpee C2B Pull-ups P2: 12 DB Reverse Lunges (50s/35s) P3: Rest *Partners rotate in order once all stations are complete. Score is total rounds completed as a team.

CrossFit Games Open 12.1 7-Minute AMRAP of:Burpees to a 6″ target

For Time 50-40-30-20-10 Wall Balls (20/14) AMSUs

3 min Max Cal Bike 3 min Rest 3 min Max 50′ Shuttle Run 3 min Rest 3 min Max Cal Bike *50′ shuttle run is 25′ down and 25′ back = 1 rep

5 Sets (each for time) 100 DUs 30 Push-ups -rest 1 min between sets-

For Reps: 2 min Max Burpees 2 min Rest 2 min Max Sit-ups 2 min Rest 2 min Max Air Squats 2 min Rest 1 min Max Burpees 1 min Rest 1 min Max Sit-ups 1 min Rest 1 min Max Air Squats 1 min Rest :30 Max Burpees :30 Rest :30 Max Sit-ups :30

12 min AMRAP 10 DB Bench Press (50s/35s) 10 Deadlifts (135/95)

For Time 500m Max Effort Row -rest until 10:00, then Part B- Part B Death by Shuttle Runs *each shuttle run = 25′ down + 25′ back (50′ total)

For Time (each section) 20 Squat Snatch (95/65) 30/24 Cal Bike/Row 40 T2B -rest 5 mins- 40 T2B 30/24 Cal Bike/Row 20 Squat Snatch (95/65)

4 Sets (each for time) 50 DUs 10 Burpee Pull-ups 50 DUs 3 Burpee BMUs -rest 3 mins between sets-