CROSSFIT

Strength

Back Squat 10-8-6-4-2

CASHOUT: 50 Barbell Box Hops (W: 20/35 M: 24″/45#)

MetCon

100 OH Squats (65/95#)

*On Every Minute Perform 1 Wall Walk

CROSSFIT

Mobility

Shoulders/Rotator Cuff

MetCon

“The Forks”

In a partner relay complete for time:

5 Push Press (95/135lbs)

10 Power Cleans (95/135lbs)

15 Front Squats (95/135lbs)

20 Thrusters (95/135lbs)

15 Front Squats (95/135lbs)

10 Power Cleans (95/135lbs)

5 Push Press (95/135lbs)

CROSSFIT

Mobility

Groin/Hips/Spine

Skill

Handstand Walk

MetCon

CrossFit Games Open 14.3

8 Minute AMRAP of:

10 Deadlifts (95/135#)
15 Box Hops (20/24″)
15 Deadlifts (135/185#)
15 Box Hops (20/24″)
20 Deadlifts (155/225#)
15 Box Hops (20/24″)
25 Deadlifts (185/275#)
15 Box Hops (20/24″)
30 Deadlifts (205/315#)
15 box jumps, 24-inch
35 Deadlifts (225/365#)
15 Box Hops (20/24″)

CASHOUT: Sprints/Fronts Squats

CROSSFIT

Lift

Pause Split Jerk 3-3-3-3

Hang Squat Clean 3-3-3

MetCon

“Grace”

30 Clean and Jerks (95/135#)

CASHOUT: Row Sprints

CROSSFIT

Strength

Strict Press 3-3-3-3-3

Banded/Accessory Press 5-5-5

MetCon

“Nasty Girls”

3 Rounds For Time of:

50 Air Squats

10 Hang Cleans (95/135#)

7 Muscle Ups