MetCon (HIIT)

i) EMOTM 8 Minutes of:

36′ Shuttle Sprint (Start Prone)

3 Burpees

36′ Shuttle Sprint

ii) EMOTM 8 Minutes of:

36′ Lunge Walk (Start Prone)

3 Burpees

36′ Shuttle Sprint

iii) EMOTM 8 Minutes of:

36′ Broad Jumps (Start Prone)

3 Burpees

36′ Shuttle Sprint

iv) EMOTM 8 Minutes of:

36′ Bear Crawl (Start Prone)

3 Burpees

36′ Shuttle Sprint

v) EMOTM 8 Minutes of:

15 Double Unders

10 Deadlifts (65/95#)

5 HR Pushups

Lift

Split Jerk 3-3-2-2-2-1-1-1 (Ascending)

MetCon

CrossFit Games Open 19.1

15 Minute AMRAP of:

19 Wall Balls (W:14/9 M: 20#/10′)

19 Calorie Row

Accessory

EMOTM 6 Minutes of:

30s Pullups (Any Style)

---

Strength

Front Squat 6×5 (Ascending)

*5 Seated Box Hops AFTER Each Set*

MetCon

For TIme:

25 SDHP (65/95#)

1 Wall Walk

20 SDHP (65/95#)

2 Wall Walks

15 SDHP (65/95#)

3 Wall Walks

10 SDHP (65/95#)

4 Wall Walks

5 SDHP (65/95#)

5 Wall Walks

[15 Minute Time Cap]

Olympic Lifting

i) Halting Snatch Pull 4×3

ii) Pause Squat Snatch 4×2

iii) Snatch + Hang Snatch 4×1

iv) Halting Clean Pull 4×3

v) Pause Squat Clean 4×2

vi) Clean + Hang Clean + Jerk 4×1

MetCon

Part A

CrossFit Games Open 15.4

8 Minute AMRAP of:

3 HSPU

3 Cleans (125/185#)

6 HSPU

3 Cleans (125/185#)

9 HSPU

3 Cleans (125/185#)

12 HSPU

6 Cleans (125/185#)

15 HSPU

6 Cleans (125/185#)

18 HSPU

6 Cleans (125/185#)

21 HSPU

Etc…

---

Part B

CrossFit Games Open 17.5

10 Rounds For Time of:

9 Thrusters (65/95#)

35 Double Unders