Uncategorized

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

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 (48/40)(OR 10 Burpee Box Jump Over 24/20)9/7 Calorie Row *score time each set

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

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 completed on the bike. Partners must complete all the reps of their movement before rotating to the next station.

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: Burpee to 6” target

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