CROSSFIT

Strength

Back Squat 10-8-6-4-2 (Ascending)

MetCon

10 Rounds For Time of:

10 Calorie Row

10 Box Hops (20/24″)

10 Situps

10 Strict Press (Bar)

CROSSFIT

CrossFit Games Open 20.2 (Click To View)

MetCon

20 Minute AMRAP of:

4 DB Thrusters (35/50#)

6 T2B

24 Double Unders

CROSSFIT

Strength

Front Rack Forward Lunge 10-10-10-10 (Ascending)

MetCon

EMOTM 20 Minutes of:

Min 1: Rowing Calories

Min 2: Double Unders

Min 3: Situps

Min 4: Rest

*Repeat 5 Times*

CROSSFIT

MetCon

For Time:

-30 Calorie Ski Erg-

3 Rounds of:

8 HSPU

8 Deadlifts (155/225#)

-40 Calorie Assault Bike-

2 Rounds of:

12 HSPU

12 Deadlifts (155/225#)

-50 Calorie Row-

1 Round of:

16 HSPU

16 Deadlifts (155/225#)

Accessory

EMOTM 10 Minutes of:

Odd: 12 KB Waiter Squats

Even: 7 T2B

CROSSFIT

Strength

OH Squat 5-5-5-5-2-2-2-2 (Ascending)

MetCon

16 Minute AMRAP of:

15 Hang Power Cleans (105/155#)

12 Burpee Box Overs (20/24″)

9 Squat Snatches (105/155#)

6 Bar Muscle Ups