January 2025

Crossfit Games Open 19.3 200-ft. dumbbell overhead lunge 50lb/35lb50 dumbbell box step-ups 24in/20in50 strict handstand push-ups200-ft. handstand walk

3 Rounds40/32 Calorie Row25 Strict Sit Ups

Every 1:00 (10:00)5 Bar Facing Burpees5 Clean and Jerks (115/80)

3:00 Max Calorie Air Bike-3:00 rest-3:00 Max Shuttle Runs-3:00 rest-3:00 Max Calorie Air Bike *Each shuttle run rep is 25 feet down + 25 feet back.

5 Sets:48 Double Unders12 Overhead Squats (95/65)4 Bar Muscle Ups (Or 8 Chest to Bar)-rest 1:1 b/t sets-

11.1/14.110 min AMRAP30 Double Unders15 Power Snatch (75/55) *Repeat from Jan 8th, 2024

For Time 100m Run10 Strict Handstand Push Ups200m Run20 Handstand Push Ups300m Run30 Push Ups300m Run20 Handstand Push Ups200m Run10 Strict Handstand Push Ups100m Run

Teams of 25 sets: (each/1:1)20/16 Calorie Air Bike20 Front Rack Reverse Lunges (75/55) *score final time

10 Sets of :45 on/:15 off:10 Dumbbell Power Cleans (2x35s/25s)Max Burpee over Dumbbells in remaining time *score the # of burpees each set

5 sets (1 set every 5:00)25/20 Calorie Row20 Wall Balls (20/14)15 Toes to Bar