WORKOUT OF THE DAY

25 min AMRAP1 Mile RunMax Rounds of “Cindy”5 Pull Ups10 Push Ups15 Air Squats(Scored by Rounds + Reps)

20 min AMRAP200m Run2 Rope Climbs

6 sets48 Double Unders12 Burpee Over Bar6 Deadlifts (275/185)-rest 1:00 between sets-

Each For Time21-15-9Hang Power Clean (95/65)Shoulder to Overhead (95/65)-Rest 4:00-9-15-21Shoulder to Overhead (95/65)Hang Power Clean (95/65)

20:00 Calorie Air Bike Test Max Cal in 20 mins

For Time400m Run50 Pull Ups400m Run100 Push Ups400m Run150 Air Squats400m Run

5 Rounds For Time 12/10 Calorie Echo Bike 6 Power Cleans (155/105)

18 min AMRAP 18 Toes to Bar 18 Push Press (115/85) Every 2 Min [Starting 0:00]: 200 Meter Run Score: Rounds + Reps

Manion 7 Rounds For Time: 400 meter Run 29 Back Squats (135/95 lb) Marine Corps 1st Lt Travis Manion gave the ultimate sacrifice on April

3 x 8 min AMRAP 1,000 Meter Run Max Calorie Row in Remaining Time -Rest 2:00 Between AMRAPs- Score: Total Row Calories

For Time 60 Alt Single-Leg V-ups 30 Single-Arm Devil Press 40 Alt Single-Leg V-ups 20 Single-Arm Devil Press 20 Alt Single-Leg V-ups 10 Single-Arm Devil

For Time 35/28 Calorie Echo Bike 20 Front Squats – Rest 2:00 – 25/20 Calorie Echo Bike 15 Front Squats – Rest 1:00 – 16/13

5 Rounds For Time: 400-600-800-600-400m Run 40-60-80-60-40 Double Unders 20 Push-ups Time Cap: 30 Minutes

For Time 8-16-24-16-8 Calorie Bike 10-20-30-20-10 Alt. DB Snatches (50/35) * Women: 7-14-21-14-7 Cal Time Cap: 15 Min

6 x 2 min AMRAP 200 Meter Run Max Calorie Row in Remaining Time * Rest 4:00 Between AMRAPs Score: Total Row Calories

On the Minute x 16 Min 1: Single-Leg Squats Min 2: Ring Muscle-ups Min 3: Handstand Push-ups Min 4: Pull-ups *To Start Each Min: 6

For Time: 15 Thrusters 25/20 Cal Row 12 Thrusters 25/20 Cal Row 9 Thrusters 25/20 Cal Row BB (135/95)

5 Rounds For Time: 200-400-600-800-1,000m Run 10-20-30-40-50 Push-ups

For Time: 30-20-10 Toes to Bar 30-20-10 DB Power Cleans 24/20-16/12-8/6 Cal Echo Bike DBs (50/35)

3 x 6 min AMRAP 30 Wallballs (20/14) 400m Run Into… Max Rounds: 10/8 Cal Row 8/6 Cal Echo Bike -Rest 3:00 Between AMRAPs- Score:

12 min AMRAP 9 Push Press (95/65) 6 Burpees 30 Double Unders Score: Rounds + Reps

[On the 0:00] For Time: 30-20-10 Deadlifts (185/135) 15-10-5 Lateral Burpees Over Barbell [On the 10:00] For Time: 30-20-10 Calorie Row 15-10-5 Burpees

28 min AMRAP: 7 Power Cleans (115/85) 14 Box Jumps (24″/20″) 7 Toes To Bar 11/8 Calorie Echo Bike Score: Rounds + Reps

5 Rounds For Time: 15/12 Cal Row 5 Front Squats (185/135) 10 Strict Pull-ups

4 x 4 min AMRAP: 12/10 Calorie Echo Bike 400 Meter Run Calorie Echo Bike in Remaining Time -Rest 4:00 Between AMRAPs- Score: Total Calories

For Time: Buy-in: 50 V-ups 3 Rounds: 10 DB Push Press (R/L) 100m Suitcase Carry (R/L) Cash-out: 50 V-ups DB: 50/35

9 Rounds For Time: 5 Burpee Box Jumps (24″/20″) 5 Deadlifts (225/155)

25 min AMRAP: 50 Wallballs (20/14) 2,000/1,800 Meter Row 50 Wallballs (20/14) 1 Mile Run Row Meters in Remaining Time Score: Final Row Meters

For Time: 15-12-9: Toes to Bar 12-10-8: Echo Bike Calories Directly Into… 15-12-9: Kettlebell Swings (70/53) 12-10-8: Echo Bike Calories * Women’s Calories: 10-8-6

5 x 3 min AMRAP: 6 Strict Pull-ups 12 Box Jump Overs (24″/20″) 200 Meter Run Calorie Row in Remaining Time -Rest 3 min Between

1 Round For Max Reps: 3:00 of Power Cleans (95/65) 3:00 of Push-ups 6:00 of Air Squats 3:00 of Push-ups 3:00 of Power Cleans (95/65)

10 min AMRAP: 8 Dumbbell Walking Lunge Steps 10/8 Calorie Echo Bike 8 Dumbbell Walking Lunge Steps 10 Burpees Dumbbells: (35/25)’s

8 Rounds For Time: 8 Toes to Bar 200 Meter Run 16 Push-ups 200 Meter Run

For Time: 18-15-12: Hang Power Cleans (115/85) Box Jumps (24″/20″) 15-12-9: Calorie Echo Bike

8 x 1 min AMRAP: 5 Front Squats (115/85) Calorie Row in Remaining Time • Rest 3:00 Between AMRAPs Score: Total Row Calories

For Time: 20 Strict Pull-ups 30 V-ups 40 Dumbbell Bench Press (50/35)s 30 Sit-ups 20 Push-ups

3 Rounds For Time: 60 Double Unders 9 Front Squats (155/105) 12/10 Cal Echo Bike

30 min AMRAP: Max Distance Row Every 3:00 [Starting at 0:00]: 5 Strict Pull-ups 10 Push-ups 15 Sit-ups Score: Total Meters

4 Rounds For Time: 15 Power Snatches (95/65) 12 Box Jump Overs (24″/20″) 400 Meter Run

3 x 6:00 AMRAP: 50/40 Cal Echo Bike Into… Max Rounds: 10 Lateral Burpees Over Bar 10 Power Cleans (95/65) 30 Air Squats * Rest

For Time: Buy-in: 30 V-ups 5 Rounds: 8 Push Press (115/85) 10 Toes to Bar Buy-out: 30 V-ups

CrossFit Games Open 26.3 For Time:2 Rounds of:12 burpees over the bar12 cleans, weight 112 burpees over the bar12 thrusters, weight 1 2 rounds of:12

3 Rounds For Time: 12 Lateral Burpees Over DB 15/12 Calorie Row 18 Alternating Dumbbell Snatches (50/35) Directly Into… 3 Rounds For Time: 12 Burpees

For Time: 15-12-9-6-3 Dumbbell Push Press (50/35)’s 25-20-15-10-5 Cal Echo Bike 50-40-30-20-10 Double Unders Time Cap: 12 Minutes

4 x 4 min AMRAP: 10 Single Leg Squats 30/24 Calorie Row 10 Squat Cleans (135/95) • Rest 4:00 Between Rounds • Pick Up Where

10 min AMRAP: 2 Bar Muscle-ups 8 Sumo Deadlifts (225/155) 2 Bar Muscle-ups 6 Wall Walks Score: Rounds + Reps

CrossFit Games Open 26.2 For Time:80-foot dumbbell overhead walking lunge20 alternating dumbbell snatches20 pull-ups 80-foot dumbbell overhead walking lunge20 alternating dumbbell snatches20 chest-to-bar pull-ups 80-foot

30 min AMRAP: 20/16 Calorie Echo Bike 20 Kettlebell Swings (53/35) 10 Toes to Bar 60 Double Unders Score: Rounds + Reps

3 Rounds For Time: 400/360 Meter Row 15 Deadlifts (225/155) 12 Strict Pull-ups

5 x 1:00 AMRAP: 5 Devil Clusters (35/25)’s Max Calorie Echo Bike -Rest 3:00 Between AMRAPs-

For Time: 9-12-15-12-9: Power Cleans (115/85) Handstand Push-ups Box Jumps (24″/20″)

CrossFit Games Open 26.1 For Time:20 Wall Ball Shots18 Box Jump-Overs30 Wall Ball Shots18 Box Jump-Overs40 Wall Ball Shots18 Medicine-Ball Box Step-Overs66 Wall Ball Shots18

For Time: 150/120 Cal Echo Bike Into… 10 Rounds: 200 Meter Run 10 Push-ups 3 Devil Press (50/35)’s

For Time: 400/360 Meter Row 30 Toes to Bar 20 Squat Cleans 200/180 Meter Row 20 Front Squats 30 Toes to Bar 400/360 Meter Row

4 x 5 min AMRAP 25/20 Calorie Echo Bike 24 Russian Kettlebell Swings (70/53) 18 Burpees * Rest 2:00 Between AMRAPs * Pick Up Where

For Time: Buy-In: 50 Push-ups 3 Rounds: 5 Push Press 5 Strict Pull-ups 35 V-ups 3 Rounds: 4 Push Press 4 Strict Pull-ups 35 V-ups

3 x 3:00 AMRAP: 21 Toes to Bar 15 Hang Power Cleans (135/95) Row Calories in Remaining Time -Rest 3:00 Between AMRAPs – Score: Total

For Time: 50 Wallballs (20/14) 15 Burpee Box Jumps (24″/20″) – Rest 1:00 – 40 Wallballs 15 Burpee Box Jumps – Rest 1:00 – 30

For Time: 25 Chest-to-Bar Pull-ups 25/20 Cal Echo Bike 50 Ring Dips 25/20 Cal Echo Bike 25 Chest-to-Bar Pull-ups

3 x 6:00 AMRAP: 15/12 Calorie Row 15 Deadlifts (225/155) 15 Bar-Facing Burpees • Rest 3:00 Between AMRAPs • Pick Up Where You Left Off

5 Rounds For Time: 10 Strict Handstand Push-ups 10 Alternating Dumbbell Snatches (70/50)

10 Rounds For Time: 10-9-8-7-6-5-4-3-2-1 Front Squats (135/95) 5 Strict Pull-ups

18 min AMRAP: 8 Toes To Bar 16 Double Dumbbell Hang Power Snatch 20/16 Calorie Echo Bike – Rest 2:00 – 18 min AMRAP: 4

For Time: 25 Box Jumps (24″/20″) 25 Deadlifts (185/135) 25 Burpees Over Rower 50/40 Calorie Row 25 Burpees Over Rower 25 Deadlifts (185/135) 25 Box

4 x 4 min AMRAP 12/10 Calorie Echo Bike 10 Dumbbell Step-Back Lunges 5 Devil Press * Rest 4:00 Between AMRAPs * Pick Up Where

10 min AMRAP 10 Push Press (135/95) 20 Russian Kettlebell Swings (70/53) 30 Sit-ups

12 min AMRAP 3 Wall Walks 10 Sumo Deadlift High Pulls (135/95) 3 Burpee Bar Muscle-ups Score: Rounds + Reps

For Time: 1,000/900 Meter Row Directly Into… 4 Rounds: 10 Hang Power Snatches (95/65) 15 V-ups 20 Jumping Lunges 500/450 Meter Row Time Cap: 25

4 x 3 min AMRAP 50 Double Unders 15 Shoulder to Overhead (135/95) 25/20 Calorie Echo Bike -Rest 1:00 Between Rounds- *Pick Up Where You

On the Minute x 30 mins Minute 1: Row Calories Minute 2: Burpees Score: Lowest Row Round + Lowest Burpee Round

12 min AMRAP 21 Toes to Bar 21 Power Cleans (95/65) -Rest 1:00- 18 Toes to Bar 18 Power Cleans (115/85) -Rest 1:00- 15 Toes

For Time 3 Rounds: 30 Double Unders 10 Dumbbell Box Step-ups (20″) 5 Hang Power Snatches -Rest 2:00 – 3 Rounds: 30 Double Unders 10

[6 min AMRAP] 18-15-12: Deadlifts (185/135) V-ups (or GHDSUs) Calorie Row in Remaining Time – Rest 2:00 – [6 min AMRAP] 15-12-9: Deadlifts (205/145) V-ups

For Time 50/40 Cal Echo Bike Into… 6 Rounds: 12 Lateral Burpees Over Bar 12 Push Press (135/95) Into… 25/20 Cal Echo Bike

On the 5:00 x 6 Rounds: 1:30 AMRAP: 4 Bar Muscle-ups 16 Single-Leg Squats Calorie Row in Remaining Time Score: Total Row Calories

2 min AMRAP: 20 Kettlebell Swings (53/35) 20 Box Jumps (24″/20″) Hang Power Cleans in Remaining Time (115/85) – Rest 1:00 – 4 min AMRAP:

8 x 1:00 AMRAP: 10 x 10-Meter Shuttle Runs DB Snatches in Remaining Time (50/35) -Rest 1 Minute Between AMRAPs- Score: Total Dumbbell Snatches

10 Rounds For Time: 30 Double Unders 200/180 Meter Row 10-9-8-7-6-5-4-3-2-1 Burpee Pull-ups -Rest 30 Seconds Between Rounds- Score: Total Time (Including Rest)

3 Rounds For Time: 12/10 Cal Echo Bike 25 Wallballs (20/14) 25 V-ups Time Cap: 12 Minutes

20 min AMRAP: 5 Deadlifts (155/105) 10 Power Cleans (155/105) 15 Box Jumps (30″/24″) 50 Meter Farmer’s Carry (70s/50s) Score: Rounds + Reps

On the Minute x 15: Min 1: Row Calories Min 2: Wall Walks Min 3: Rope Climbs (15′) Score: Lowest Row + Lowest Wall Walk

2:00 AMRAP: Echo Bike Calories Rest 1 Minute 2:00 AMRAP: 10 Single Dumbbell Box Step-ups (50/35) 10 Burpee Box Jumps (24″/20″) Rest 1 Minute 2:00

6 Rounds For Time: 15 Toes to Bar 40 Double Unders 18-15-12-9-6-3 Power Cleans – Rest 1:00 Between Rounds- Rd 1: 95/65 Rd 2: 115/85

For Time: 1,500/1,350 Meter Row Every 3:00 [Starting at 0:00]: 20-Meter Handstand Walk 100-Meter Farmer’s Carry (50s/35s) Time Cap: 18 Minutes

[4 Rounds Total]: 3:00 AMRAP: Calorie Echo Bike 2:00 AMRAP: 10-Meter Shuttle Runs 1:00 AMRAP: Strict Pull-ups -Rest 1 Minute Between Rounds- Score: Total Reps

3 Rounds For Time: 20 Handstand Push-ups 15 GHD Sit-ups 20 Dumbbell Front Rack Step-Back Lunges 15 V-ups Dumbbells: (50/35)’s Time Cap: 15 Minutes

5 x 2:00 AMRAP 3-6-9-12-15 Toes to Bar 15-12-9-6-3 Deadlifts (225/155) Calorie Echo Bike in Remaining Time -Rest 1 Minute Between AMRAPs- **each round totals

20 min AMRAP 20 Burpee Box Jumps (24″/20″) 20 Kettlebell Swings (70/53) 10 Chest-to-Bar Pull-ups Score: Rounds + Reps

12:00 AMRAP: Echo Bike Calories Every 2:30 [Starting at 0:00]: 24 Double Dumbbell Lunges (50/35)’s Score: Total Bike Calories

3 x 6:00 AMRAP: 25 Hang Power Snatches (75/55) 50 Sit-ups 75 Double Unders Row Meters in Remaining Time Rest 3 Minutes Between AMRAPs Score:

8 Sets Each of [0:20 Work / 0:10 Rest] A) Pull-Ups B) Wall Walks C) 10-Meter Farmer’s Carries D) Push-ups • Rest 30 Seconds Between

12 min AMRAP 3-6-9…. Toes to Bar Box Jumps (24″/20″) DB Front Squats (50s/35s)

“Death By Burpee” Minute 1: 1 Burpee Minute 2: 2 Burpees Minute 3: 3 Burpees … Add 1 Rep Each Minute Until Failure

5 min AMRAP Max Cal Machine (teams of 2) 5 min EMOM 30 DUs Max Burpees in remaining time *1 partner works at a time

30 min AMRAP: 10 Strict Pull-ups 20 x 10-Meter Farmer’s Carries (50/35)’s 30 Hand-Release Push-ups 40 x 10-Meter Shuttle Runs 50 Sit-ups

For Time: 25/20 Calorie Echo Bike 30 Push Press 25/20 Calorie Echo Bike 30 Thrusters 25/20 Calorie Echo Bike 30 Push Press 25/20 Calorie Echo

For Time: 400-300-200-100-50m Run 25-20-15-10-5 Burpees Jumping Air Squats

For Time: 15-14-13…3-2-1 Sit-ups 1-2-3…13-14-15 Push-ups

For Time: 1 Man Maker (use DB or object) 200 Meter Run 30 Double Unders (or lateral hops) 4 Push-Ups (or Handstand Push-Ups) 5 Object