WORKOUT OF THE DAY

For Time 40 Wall Balls (20/14) 30 Pull-ups 30 Wall Balls 20 C2B Pull-ups 20 Wall Balls 10 BMUs

For Time 1-3-5-7-5-3-1 Power Cleans (185/135) 2-6-10-14-10-6-2 Box Jump Overs (30″/24″)

15 min AMRAP 5 T2B 10 OHS (95/65) 50 DUs 10 T2B 10 OHS 50 DUs …cont. in this manner, adding 5 T2B each round

5 Sets (each for time) 15/12 Cal Bike 12 HSPUs 50′ DB Walking Lunge (50s/35s) -rest 1:1-

3 Sets (Every 5 min) 5/4 Cal Row 3×50′ Shuttle Run 10/8 Cal Row 3×50′ Shuttle Run 15/12 Cal Row 3×50′ Shuttle Run

For Time 150 Double Unders 50 HSPUs 100 Double Unders 10 Wall Walks 50 Double Unders

3 RFT 30/24 Cal Row/Bike 30 KBS (53/35)

6 min AMRAP 8/7 Cal Bike/Row 2-4-6-8… Burpee Box Jump Overs (24″/20″) -rest 4 min- 6 min AMRAP 6 Burpee Box Jump Overs (24″/20″) 2-4-6-8…

5 Sets, each for time (every 2:30) 8 x 50′ Shuttle Runs 12 Front Squats (135/95) *Each shuttle run rep = 25′ down, 25′ back

7 RFT 10 Hand Release Push-ups 10 Alt. DB Snatches (50/35) 10 T2B (or 10 Toe to Ring) 10 Wall Balls (20/14)

For Time 10 Thrusters (135/95) 100 Double Unders 8 Thrusters 80 Double Unders 6 Thrusters 60 Double Unders 4 Thrusters 40 Double Unders 2 Thrusters

2 Rounds for Time: 3 Minute Run (easy pace) 30 Alt. Leg V-ups 30 Air Squats 2 Minute Run (moderate pace) 20 Alt. Leg V-ups

For Time 50 Burpees to a 6″ target 2000/1750m Row 1600m Run

7 min AMRAP 3 Power Cleans (185/125) 5 Box Jumps (30″/24″)

For Time 104 Wall Balls (20/14) 52 Pull-ups

CrossFit Games Open 17.2 12 Minute AMRAP 2 rounds of:50-ft. weighted walking lunge16 toes-to-bars8 power cleansThen 2 rounds of:50-ft. weighted walking lunge16 bar muscle-ups8 power

Perform every 4 minutes for 4 sets: (at 0 and 8:00) 3 min AMRAP 30/24 Cal Row/Bike Max reps Bench Press (115/80) -rest 1 min-

For Time 21 Back Squats (135/95) 21 Bar-facing Burpees 75 Double-unders 15 Back Squats (135/95) 15 Bar-facing Burpees 75 Double-unders 9 Back Squats (135/95) 9

5 sets (each for time) 12/10 Cal Bike 4 Wall Walks 12/10 Cal Bike -rest 1:1 between sets-

6 min AMRAP 3x50ft Shuttle Runs (25′ down/25′ back) 10 Pull-ups 3x50ft Shuttle Runs (25′ down/25′ back) 15 V-ups -3 min rest- 6 min AMRAP

CrossFit Games Open 16.3 AMRAP 7 minutes10 power snatches3 bar muscle-ups Men use 75 lb.Women use 55 lb.

4 RFT 400m Run40 Air Squats

Each For Time 21-15-9*Calorie Air BikeHang Power Cleans (115/80)-Rest 1:1-21-15-9*Calorie Air Bike15-12-9Hang Power Cleans (155/105)

Every 6:00 ( 5 sets)15/12 Calorie Row6 Burpee Box Get Over (48/40) (OR 10 Burpee Box Jump Over 24/20)12/10 Calorie Row6 Burpee Box Get Over

2 Rounds100 Double Unders25 Overhead Squats (95/65)100 Double Unders25 Toes to Bar

5 min AMRAP10x50ft Shuttle RunAMRAP in the time remaining of5 Box Jumps (30″/24″)5 Strict Handstand Push Ups15 Air Squats -rest 5 mins- 5 min AMRAP10x50ft

16 min AMRAP (Teams of 3) Partner 1: 10 Deadlifts (185/125)Partner 2: 10 Pull-upsPartner 3: 10-12-14-16-18-20… Calorie Air Bike(female calories: 7-9-11-13-15-17…) *Score is total calories

3 Sets (each for time)400m Run500/450m Row25 Burpee Variation*-rest 3:00 between sets- Set 1: Burpee Broad Jump (4/3ft)Set 2: Burpee over line (Line Facing)Set 3:

6 RFT 10 Toes to Bar5/5 Hang Kettlebell Snatch (53/35)40 Double Unders

10 min AMRAP 2-4-6-8-10…..Dumbbell Front Squats (50s/35s)8 Ring Push Ups

3 RFT10 Deadlift (225/155)5 Bar Muscle Ups -rest 2:00- 2 RFT20 Hang Power Clean (135/95)10 Chest to Bar Pull Ups -rest 2:00- For Time60 Shoulder

For Time Team of 34 Sets (each/1:2)12/10 Calorie Air Bike10 Handstand Push Ups75ft Bodyweight Lunge

For Time (each section) 800m Run -at 8:00-30/24 Calorie Row30 Single Arm Alternating Devil Press (50/35)30/24 Calorie Row -at 16:00-800m Run

10 min AMRAP20 GHD Sit Ups (Or V-Ups)20 Box Jumps (24″/20″)20 Kettlebell Swings (53/35) -rest 5:00- 5 min AMRAP10 GHD Sit Ups (Or V-Ups)10 Box

For Time21-15-9Burpees42-30-18Wall Balls (20/14)

9 min AMRAPRound 1: 3 Power Cleans (155/105) + 1 Wall WalkRound 2: 3 Power Cleans (155/105) + 2 Wall WalksRound 3: 3 Power Cleans

2 RFT30 Kettlebell Goblet Squats (53/35)30 Step Ups (24″/20″)30 Kettlebell Swings (53/35)30 Box Jumps (24″/20″) (OR Step Ups holding KB)

4 sets (1 set every 5:00)Even Sets: (0:00, 10:00)15/12 Calorie Row15 Burpee Broad Jumps (4/3ft)15/12 Calorie Row Odd Sets: (5:00, 15:00)15/12 Calorie Air Bike15 Burpee

10 RFT200m Run3 Bar Muscle Ups

3 RFT12 Thrusters (65/45)12 GHD Sit Ups (Or V-Ups)24 Crossover Single Unders Or 48 Double Unders -rest 3:00- 3 RFT12 Thrusters (65/45)12 GHD Sit Ups

2 min AMRAP (6 sets)20/15 Calorie Air BikeMax Distance Farmers Carry(DBs 70s/50s) Or (Kettlebells 70s/53s)-Rest 1:00 Between sets-

4 RFT 20 Toes to Bar4 Wall Walks

15 min AMRAP 20 Deadlifts (115/80)50 Double Unders100ft Walking Lunge50 Double Unders10 Hang Power Cleans (115/80)

For Time 1000m Run100/80 Calorie Row10 Rope Climbs (Or 40 Strict Pull Ups)*Partition any way*

10 Rounds (for max reps)30 seconds Max Rep Burpees-Rest 30 seconds-30 seconds Max Rep Wall Balls (20/14)-Rest 30 seconds-

Teams of 2Every 6:00 (4 sets)75 Double Unders (Each/ same time)Partner 1: 10 Dumbbell Box Step Overs (50s/35s) (24/20)Partner 2: 15 GHD Sit Ups (or

For Time 200m Run10 Squat Snatch (95/65)300m Run6 Squat Snatch (135/95)400m Run2 Squat Snatch (155/105)-Rest 3:00-2 Squat Snatch (155/105)400m Run6 Squat Snatch (135/95)300m Run10 Squat

For Time 50 Toes to Bar40 Burpee to Bar (6” reach)30 Strict Handstand Push Ups20 Box Jumps (30/24)10 Rope Climbs (Or 30 Strict Pull Ups)

Every 5:00 (4 sets)20/16 Calorie Air Bike20/16 Calorie Row *score time each set

Nasty Girls 3 Rounds for time of:50 Air Squats7 Muscle-ups10 Hang Power Cleans, 135# / 95#

For Time (Teams of 2)300 Box Step-ups (20” all athletes)* Every 2:00 (including 0:00) perform 4 Power Cleans (185/125)* Share the 300 box step ups

2 Sets (Each for time)20/16 Calorie Air Bike20 V-Ups25 Alternating Dumbbell Snatches (50/35)20/16 Calorie Air Bike20 V-Ups *start set 1 at 0:00, and set 2

5 min AMRAP x 38 Overhead Squats (95/65)8 Burpee Over Bar8 Pull Ups-rest 3:00 between AMRAPs-

10 RFT16 Single Dumbbell Alternating Step Back Lunges (50/35)2 Wall Walks

For Time 2000/1750m Row*Every 2:00 (including 0:00) perform 15/12 Push Ups

For Time 10-9-8-7-6-5-4-3-2-1Burpee Dumbbell Deadlift (50s/35s)– 10/8 Calorie Assault or 8/7 Calorie Echo Bike after each set –

For Time 100 Double Unders40 Wall Balls (20/14)100 Double Unders30 Wall Balls (20/14)100 Double Unders20 Wall Balls (20/14)

4 min AMRAP10 Power Snatch (135/95)Max distance run in the remaining time -Rest 4:00 between AMRAPs- 4 min AMRAP400m RunMax Rep Power Snatch (135/95) in

20 min AMRAP 15/12 Calorie Row15 Bench Press (115/75)15 V-Ups

For Time 12-9-6Hang Squat Clean (155/105)Burpee Chest to Bar

6 min AMRAP10 Push Ups1 Rope Climb (Or 4 Strict Pull-Ups) -2:00 Rest- 6 min AMRAP10 Dumbbell Bench Press (50s/35s)5 Strict Pull Ups

For Time 21/16 Cal Assault Bike (or 16/14 Echo)21 Thrusters (75/55)18/14 Cal Assault Bike (or 14/12 Echo)18 Thrusters (95/65)15/12 Cal Assault Bike (or 12/10 Echo)15

8 RFTWall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down)30 Double Unders10 Inverted Ring Rows

5 Sets1:30 AMRAPPartner 1: 6 Overhead Squats (135/95)Partner 2: 6 Box Jumps (30″/24″)*Both complete and switch-then-Max Kipping Chest to Bar / Bar Muscle Ups/ Ring

For Time 5-4-3-2-1Wall Walks25-20-15-10-5Kettlebell Swings (70/53)Calorie Row(Women Calories: 20-16-12-8-4)

6 Sets (Each For Time)5 Burpee Dumbbell Deadlifts (2×50/35)10 Dumbbell Shoulder to Overhead (2×50/35)30 Crossover Single Unders (OR 45 Double Unders)-rest 1:00 between sets-

3 sets3:30 AMRAP400m RunMax Calorie Bike in remaining time*Rest 1:30 between sets*

15 min AMRAP 10 Single Dumbbell Box Step Ups (50/35) (20″)20 V-Ups50ft Single Dumbbell Walking Lunge (50/35)

Holleyman 30 Rounds for time of:5 Wall-Ball Shots, 20# /14#3 Handstand Push-ups1 Power Clean, 225#/ 155# *U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of

15 min AMRAP10x25ft Shuttle Run or 200m Run10/8 Calorie Assault Bike (Or 8/7 Calorie Echo)10 Wall Ball Sit Ups (20/14)

For Time 300ft DB Front Rack Carry (70s/50s)-into-5 Rounds10 Chest To Bar Pull-Ups10 Box Jump Overs (24″/20″)-into-300ft DB Front Rack Carry (70s/50s)

The Chief Max rounds in 3 minutes of:3 Power Cleans, 135#/95#6 Push-ups9 SquatsRest 1-minute.Repeat for a total of 5 cycles

5 min AMRAP200 Double UndersIn the remaining time, complete max reps Single Arm Overhead Walking Lunge (35/25)(score is total reps lunging) -rest 2 minutes –

For Time 50 Box Jumps (20″/16″)10 Hang Power Cleans (95/65)40 Toes to Bar10 Hang Power Cleans (115/80)30 Box Jumps (24″/20″)10 Hang Power Cleans (135/95)20 Toes

“Jerry“ Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing

Every 5:00 (3 sets)30/24 Cal Assault Bike (24/19 Echo)Max Unbroken Handstand Push Ups*Kipping HSPU: every rep = 3 second off the set time*Strict Handstand Push

Every 3:00 (5 sets)60 Double Unders10 Double Dumbbell Snatches (2×50/35) *score time each set

For Time 21-15-9Thrusters (95/65)Burpee Over BarChest to Bar

For Time 18-15-12-9-6-3Sumo deadlift high pulls (95/65)Box Jump Overs (24″/20″)

7 RFT 7 Push Press (95/65)7 Burpee over Bar49 Double Unders

Every 3:00 (7 sets)12/10 Cal Assault Bike (Echo 10/8)12 GHDSUs Or V-Ups9 Back Squats (155/105)

10 RFT 10 Pull Ups10 Push Ups

For Time 1000/850m Row100 Air Squats1000/850m Row

For Time100 Power Snatch (75/55)*Every minute, including 0:00, complete 15 Air Squats

10 min AMRAP25-50-75-100. . .Single Unders3-6-9-12…Strict Pull Ups -rest 3:00 min- 10 min AMRAP3-6-9-12…Calorie Row Strict Handstand Push-Up

Every 3:00 (8 sets)10 Burpee Over Bar4 Squat Cleans (185/125)10 Box Jump Overs (24″/20″)

20 min AMRAP 400ft Shuttle Run (16x25ft)100ft Walking Lunge25ft Handstand Walk

For Time 21-18-15-12-9-6Cal Assault BikeDumbbell Deadlifts (50s/35s)Dumbbell Hang Power Cleans (50s/35s)Dumbbell Shoulder to Overhead (50s/35s)

4 sets of:2 Rounds12 Kettlebell Swings (53/35)12 Toes to Bar12 Abmat Sit Ups-Rest 1:00 between sets-

For Time27 Box Jump Overs (24″/20″)21 Clean and Jerks (95/65)15 Squat Cleans (135/95)9 Squat Clean Thrusters (165/110)

15 min EMOM Min 1: 200/175m RowMin 2: 12 Deficit Push Ups (4”/2”)Min 3: 12 Single Dumbbell Step Ups (50/35)(24/20)

12 min AMRAP 200m Run3 Power Snatches (135/95)6 Overhead Squats (135/95)

For Time 25 Burpee Box Get Over (30″/24″)50/40 Cal Assault Bike (40/32 Echo)25 GHDSU (Or Stick Sit Ups)15 Bar Muscle-Up (Or 30 Chest to Bar)25

For Time 50-40-30-20-10Double Unders5-4-3-2-1Snatch (165/110

For Time 50 Wall Balls (20/14)30 Toes to Bar50/40 Calorie Row30 Toes to Bar50 Wall Balls (20/14)

4 Sets:3:00 AMRAP15 Ring Rows (Or Bent Over Dumbbell Rows)15 Dumbbell Bench (50s/35s)*Max Single Dumbbell Box Step Ups (50/35) (24/20)-rest 2:00 between sets- *score is

For Time 3 rounds:12/10 Cal Assault Bike (10/8 Echo)9 Deadlifts (185/125)6 Bar Facing Burpees -rest 3:00- 3 rounds:6 Bar Facing Burpees9 Deadlifts (185/125)12/10 Cal Assault

For Time 200m Run18-15-12-9-6-3Shoulder to Overhead (115/75)

For Time 63 Deadlifts (95/65)45 Hang Power Cleans (95/65)27 Front Squats (95/65)