CROSSFIT

Strength

Bench Press 6-6-6-3-3-3-3 (Ascending)

MetCon

For Time:

30 Calories Assault Bike

25 Weighted Box Overs (W: 20/35 M: 24″/50#)

20 Devils Press (35/50#)

25 Weighted Box Overs (W: 20/35 M: 24″/50#)

30 Calories Row

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CROSSFIT

Lift

EMOTM 20 Minutes of:

Min 1-5: Snatch Pull + Muscle Snatch + OHS

Min 6-10: Power Snatch + Hang Squat Snatch

Min 11-15: Snatch (2)

Min 16-20: Snatch

*Ascending Weight Every 5th Minute*

MetCon

On Every 3rd Minute For 15 Minutes Perform:

9 OH Squats (75/115#)

7 CTB Pullups

50 Double Unders

CROSSFIT

Strength

i) Front Squat 5×3 @ 80%

ii) Push Press 4×5 (Ascending)

MetCon

7 Minute AMRAP of:

10 SDHP (65/95#)

15 Wall Balls (W: 14/9 M: 20#/10′)

CROSSFIT

MetCon

In Teams of 2 Complete For Time:

100 Power Snatches (Shared – 65/95#)

250m Run (Together)

80 Calories Assault Bike

250m Run (Together)

60 T2B (Shared)

250m Run (Together)

40 DB Man Makers (Shared – 20/35#)

250m Run (Together)

20 Rope Climbs (Shared)

250m Run (Together)

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CROSSFIT

CrossFit Games Open 20.3 (Click To View)

MetCon

For Time:

21 Deadlifts (155/225#)

21 HSPU

15 Deadlifts (155/225#)

15 HSPU

9 Deadlifts (155/225#)

9 HSPU

21 Deadlifts (205/315#)

50′ HSW

15 Deadlifts (205/315#)

50′ HSW

9 Deadlifts (205/315#)

50′ HSW

***9 Minute Time Cap***

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