3 Rounds for time: Run 800m 40m Walking 1 arm lunges (55/35#) *Athletes should walk 20m with one arm locked out with weight. At the 20m mark you will then switch arms and walk back 20m.
4 Rounds for time: 5 Power Clean (135,95) 5 Front Squat 5 Jerks 5 Muscle Ups *If an athlete cannot do MU’s, they will replace with 2 pull-ups and 2 ring dips (assisted or unassisted). *Competitor athletes can increase the weight load up to 185/135#.
13.5 CrossFit Open WOD.
EMOTM X20 Minutes Odd Minute: Weakness #1 Even Minute: Weakness #2 *Athletes should chose 2 movements they feel are not the best movements for them. These movements can be pull-ups, HSPU, handstand holds, cleans, snatches, double unders, etc. The athlete will work on good reps through the 1st :45 seconds of each minute. *13.5 Open […]
10 Rounds for time: Run 200m 5 Front Squats (185/115#)
10 Minute AMRAP: 6 Deadlifts (225/155#) 6 HSPU *Rest 3 minutes: 3 Rds: 12 Pullups 15 GHD Situps 12 Box Jumps (30/24)