MetCon

For Time:

5000m Row

100 Weighted Box Step Overs (W: 20/2×35 M: 24″/2×50#)

*Partition As Needed*

[50 Minute Time Cap]

Gymnastics

On Every 2nd Minute For 5 Sets of:

2 Bar Muscle Ups + 3 CTB Pullups + 4 Pullups

Strength

Bent Over Row 4×6 (Ascending)

MetCon

For Time:

15 SA Hang KB Snatch – L (1/1.5 Pood)

15 SA Hang KB Snatch – R (1/1.5 Pood)

15 Calories Assault Bike

12 SA Hang KB Snatch – L (1/1.5 Pood)

12 SA Hang KB Snatch – R (1/1.5 Pood)

12 Calories Assault Bike

9 SA Hang KB Snatch – L (1/1.5 Pood)

9 SA Hang KB Snatch – R (1/1.5 Pood)

9 Calories Assault Bike

Strength

EMOTM 10 Minutes of:

2 Front Squats @ 85%

MetCon

0:00-12:00

AMRAP of:

75 Double Unders

40 Wall Balls (W: 14/9 M: 20#/10′)

5 Wall Walks

12:00-18:00

Establish A Heavy Single of The Complex:

Power Clean + Hang Power Clean + Hang Squat Clean + Jerk (3)

Strength

i) Deadlift 1-1-1-1-1-1-1-1 (Ascending)

ii) Negative Ring Pullups 5×2

MetCon

CrossFit Games Open Workout 25.1

15 Minute AMRAP of:

3 Burpee Over DB

3 Hang DB Clean & Jerk (35/50#)

30′ Lunge Walk

*Increase 3 Reps Each Round To The Burpees And Clean & Jerks*

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Strength

Superset 5 Sets (Ascending Weight) of:

8 Close Grip Bench Press

12 Chest Flies

MetCon

On Every 2nd Minute For 6 Sets Perform:

8 Calories Assault Bike

12 Front Squats (75/115#)

Accessory (Gymnastics)

EMOTM 8 Minutes of:

Odd: 20-30s HSW Practice

Even: 20/Side Pike Over Pylon