Sumo Deadlift 3-3-3-3-3-3-3

5 RFT20 Box Jumps (24″/20″)16 Single KB Lunges (32kg/24kg)12 C2B Pull-ups *Athlete must step down from the top of the box each rep.

“Grace” 30 Clean and Jerks (135/95) For Time or “Isabel” 30 Snatches (135/95) For Time

5 Rounds for Reps:400m Run1 min Max Burpee + Push-up Burpee + Push-up = 1 rep

For Time12 Front Squats (155/105)24/17 Cal Row9 Front Squats18/13 Cal Row6 Front Squats12/8/ Cal Row9 Front Squats18/13 Cal Row12 Front Squats24/17 Cal Row

6 RFT6 Power Snatches (115/75)9 Overhead Squats12 Box Jump Overs (24″/20″)

16 min EMOM(Odds) :30 Cal Bike(Evens) :30 GHDSUs

Every 2 mins for 10 mins200m RunMax Hang Squat Cleans (155/105)

3 Rounds for Reps2 min Max Pull-ups1 min Rest2 min Max Shoulder Press (95/65)1 min Rest2 min Max Cal Row1 min Rest *record all 9

Squat Snatch 1-1-1-1-1-1-1

5 RFT20 Wall Balls (20/14 to a 12’/11′ target)10 Med-ball Weighted Strict Pull-ups

10 Rounds (for reps)1 min Work/2 min Rest3 Deadlifts (315/205)Max DUs *rest 2 mins after each round

0-5 min800m Run5-10 min800m Run10-15 min800m Run15-18 min400m Run18-21 min400m Run21-24 min400m Run24-27 min400m Run27-30 min400m Run *record the time of each of the 8

12 min AMRAP9 Ring Rows3 Overhead Squats (95/65)9 Ring Rows6 Overhead Squats9 Ring Rows9 Overhead Squats9 Ring Rows12 Overhead Squats…continue the pattern of adding 3

For Time50 Push-ups25 Box Jump Overs(24″/20″)40 Push-ups20 Box Jump Overs30 Push-ups15 Box Jump Overs20 Push-ups10 Box Jump Overs10 Push-ups5 Box Jump Overs

6 RFT50 DUS25 Weighted Sit-ups (20/14)

15 min AMRAP5 Strict Chin-ups10 DB Bench Press (50s/35s)10 DB Deadlifts (50s/35s)

Front Squat 1-1-1-2-2-2-3-3-3

For Time (Partner WOD)30 T2B1.5 Mile Run30 T2B1.5 Mile Run30 T2B

5 RFT500/400m Row or 400m Run1 min Max HSPUs

4 RFT5 Squat Cleans (155/105)20 Hand-release Push-ups80 DUs

10 min AMRAP1-2-3-4-5….DB TGU (50/35)Strict C2B Pull-up …continue adding 1 rep each round until time expires.

“The CrossFit Total” 1RM Back Squat 1RM Shoulder Press 1 RM Deadlift

5K Run for Time

For Time1000/800m Rowthen,5 Rounds25 Pull-ups7 Push Jerks (135/95)

For Time150 DUs30 KB Front Rack Box Step-ups (24kg/16kg, 20″ box)100 DUs20 KB Front Rack Box Step-ups50 DUs10 KB Front Rack Box Step-ups

For Time500/400m Rowthen,24 Power Snatches (75/55)12 BMUs18 Power Snatches9 BMUs12 Power Snatches6 BMUsthen,500/400m Row

7 sets for load: 1 Push Press + 1 Push Jerk + 1 Split Jerk

5 RFT5 Deadlifts (275/185)10 Burpees-to-target

12 min AMRAP3, 6, 9, 12, …Pull-upsSit-upsFront Squats (95/65)

For Time:30 T2B30 KB Front Rack Walking Lunge (32kgs/24kgs)20 T2B20 KB Front Rack Walking Lunge10 T2B10 KB Front Rack Walking Lunge

5 Sets for Load:5 Weighted Strict Pull-ups5 Weighted Strict Ring Dips *score weight for heaviest set of pull-ups and dips

3 Rounds (for total reps)1:30 Air Squats1:30 Sit-ups1:30 Cal Row

5 RFT25 Push Press (75/55)50 DUs

3 RFT (Partner WOD)6 Rope Climbs (15′)18 Hang Power Cleans (185/125)54 Bar-facing Burpees

CrossFit Games Open 15.5For Time27 Cal Row27 Thrusters (95/65)21 Cal Row21 Thrusters15 Cal Row15 Thrusters9 Cal Row9 Thrusters

10 RFT7 T2B7 HR Push-ups7 Pull-ups

Overhead Squat 3-3-3-3-3-3-3

3 RFT15 Push Jerks (155/105)15 Box Jump-overs (24″/20″)

20 min AMRAP200m Run30/21 Cal Row40 Air Squats

On a 20 min clock, each for time: 0-5 min800m Sprint 5-10 min75 C2B Pull-ups 10-15 min75 Burpees-to-target 15-20 min1000m/800m Row *score the time of

9 min AMRAP9 Deadlifts (225/155)3 Wall Walks

10 RFT10 KBS (24kg/16kg)10 DB Thrusters (35s/20s)

14 min EMOM:Odds: 30 Seconds Max Box Jumps (30″/24″)Evens: Max MUs *Score is total reps Box Jumps + MUs

For Reps (In 10 mins)2 min Max DUs2 min Max Sit-ups:90 Max DUs:90 Max Sit-ups1 min Max DUs1 min Max Sit-ups:30 Max DUs:30 Max Sit-ups

Power Snatch 3-3-3-3-3-3-3

For Time400m Run12 Box Jumps (30″/24″)400m Run24 Box Jumps (24″/20″)400m Run36 Burpees400m Run

For Time15-12-9Thrusters (95/65)Pull-ups Rest 5 mins 12-9-6Thrusters (95/65)Pull-ups Rest 5 mins 9-6-3Thrusters (95/65)Pull-ups *score final time (excluding rest breaks)

Overhead Squat 3-3-3-3-3-3-3

20 min EMOMOdds: Cal RowEvens: 30 Sec. Ring Dips Score = total reps + calories

For Time50 GHD Hip Extensions20 Pull-ups25 GHD Hip Extensions20 Pull-ups50 Alternating Pistols20 Pull-ups25 Alternating Pistols20 Pull-ups

3 Rounds for Reps2 min Rope Climbs (15′)1 min weighted Sit-ups (25/15)1 min Cal Bike1 min Rest

5 RFT12 Hang Power Clean and Jerks (115/75)9 Thrusters (115/75)6 Power Snatches (115/75)

9 min AMRAP15 KBS (32kg/24kg)50′ Handstand Walk 5′ = 1 rep

Overhead Lunge 6-6-6 Front Rack Lunge 8-8-8 Back Rack Lunge 10-10-10

For Time2 Rounds10 Snatches (175/125)12 Bar-facing Burpees Then,2 Rounds10 Snatches (115/75)12 Bar-facing Burpees

Thruster 2-2-2-2-2-2-2-2

5 RFT40 DUs30 Box Step-ups (24″/20″)20 KBS (24kg/16kg)

12 min AMRAP12/9 Cal Row24 Sit-ups

“Partner Holbrook” 20 Rounds (10 each) For Time5 Thrusters (115/75)10 Pull-ups100m Sprint *alternate complete rounds. P1 works while P2 rests, then P2 works while P1

5 RFT63 DUs15 Box Jump Overs (24″/20″)9 Hang Squat Cleans (115/75)

Push Jerk 5-5-5-5-5

10 min AMRAP12 Alternating DB Snatches (50/35)4 BMUs

On a 20 min clock,10 Rounds3 Front Squats1 min Cal Bike/Row *Build weight each set, aim to go as heavy as possible without failing reps.

“Del”For Time25 Burpees400m Run with a 20# medicine ball25 Weighted Pull-ups with a 20# Dumbbell400m Run with a 20# medicine ball25 Handstand Push-ups400m Run with

5 RFT20 Burpees Over Kettlebell20 Russian KBS (24kg/16kg)

2 RFT50 Pull-ups15 Clean and Jerks (135/95)75 AMSUs

For Time9 Back Squats (225/155)400m Run15 Back Squats (225/155)400m Run21 Back Squats (225/155)400m Run

Partner WOD (Teams of 2)On a 20 min clock, 2 min each round.10 Sets (5 each):15 DB Deadlifts (50s/35s)Max Cal Bike *Partners alternate work/rest every

For Total Time3 Rounds12 Strict HSPUs50 Air Squats 3 min Rest 3 Rounds12 Kipping HSPUs25 Box Jumps (24″/20″)

For Time 400m Walking Lunge

For Time30 Pull-ups200 DUs30 C2B Pull-ups

Sumo Deadlift 12-10-8-6-4

For Time42 GHDSUs21 Front Squats (185/125)30 GHDSUs15 Front Squats (185/125)18 GHDSUs9 Front Squats (185/125) *Take bar from the floor.

For Time400m Run25 Shoulder Press (115/75)400m Run15 Shoulder Press (115/75)400m Run10 Shoulder Press (115/75)400m Run *Each time the athlete breaks a set of presses, they

For Time3-6-9-12-15-15-12-9-6-3Deadlifts (155/105)Box Jump Overs (24″/20″)

Push Press 5-5-5-5-5

3 RFT21 KBS (24kg/16kg)200m Run 3 min Rest For Time21 Single Arm KBS (Right-24kg/16kg)21 Single Arm KBS (Left-24kg/16kg)800m Run

CrossFit Games Open 15.314 min AMRAP7 Muscle-ups50 Wall Balls (20/14)100 DUs

10 min AMRAP5 Power Cleans (205/135)10 T2B

For Time10 Wall Walks30 Box Jumps (24″/20″)30 Strict K2E30 Box Jumps (24″/20″)30 Strict T2B30 Box Jumps (24″/20″)10 Wall Walks

For Time12-9-6Deadlifts (315/205)Bar MUs

For Time1 min Cal Row150m Farmer Carry (50s/35s)*complete for as many rounds as needed to accumulate 150/120 Calories.

Partner WOD (Teams of 2)6 Rounds for Time (3 each)500m/400m Row21 Burpees400m Run *Partners alternate each completed round.

“Amanda” For Time9-7-5Ring MUsSquat Snatches (135/95)

10 Rounds (each for time)400m Runor500m/400m Rowor1000m/800m Bike*Rest 2 mins between each round.

Split Jerk 5-5-3-3-3-1-1-1-1

5 RFT20 Pull-ups400m Run

15 min AMRAP15 DB Rows (50/35, left arm)15 DB Rows (50/35, right arm)50′ Handstand Walk

Back Squat 5-5-3-3-3-1-1-1-1-1

10 min AMRAP15 Deadlifts (135/95)15 Hand-release Push-ups

For Time25/18 Cal Row20 GHDSUs5 Bar MUs25/18 Cal Row20 T2B5 Bar MUs25/18 Cal Row20 Alternating Pistols5 Bar MUs25/18 Cal Row20 Walking Lunges5 Bar MUs

For Time9-6-3Snatches (135/95)Burpee Box Jump Overs (30″/24″)

5 RFT2 Legless Rope Climbs (15′)20 Alternating DB Snatches (70/50)

7 min AMRAP10 Squat Cleans (95/65)20 Sit-ups

20 min AMRAP5 Strict C2B Pull-ups10 Ring Push-ups20 Box Step-ups (30″/24″)

5 RFT15 Barbell Lunges (135/95)75 DUs

For Time15 Thrusters (135/95)30 GHDSUs12 Thrusters24 GHDSUs9 Thrusters18 GHDSUs

15 min AMRAP10 Wall Balls (20/14)10 T2B10 Box Jumps (24″/20″)