For Total Reps Teams of 2 Athletes alternate full rounds. One athlete working at a time (Comp) AMRAP 8 Mins 3 Ground to Overhead 135/185 3 Box Jumps 20”/24” 3 Bar Muscle Ups (2:00 Rest) AMRAP 8 Mins 4 Thrusters 105/155 4 Single DB Overhead Lunges 35/50 (don’t have to switch arms) 3 Bar Muscle [...]
Go as far as you can in 10 minutes. Increase reps of both exercises by 2 each round (Comp) 2 Alternating Pistols 2 KB Hang To Overhead 1.5/2p (Fitness) 2 Alternating Pistols 2 KB Hang To Overhead 1/1.5p (Bootcamp) 2 Alternating Box or Band Pistols 2 KB Hang To Overhead @ manageable weight
6 Rounds For Time 20 Min Cap (Comp) 12 Handstand Pushups 12 1-Arm DB Power Cleans (6/arm) 35/50 (Rest 1:00 Between rounds) (Fitness) 8 Handstand Pushups 12 1-Arm DB Power Cleans (6/arm) 20/35 (Rest 1:00 Between rounds) (Bootcamp) 8 Pushups 12 1-Arm DB Power Cleans (6/arm) @managable weight (Rest 1:00 Between rounds)
2 Rounds for Time Teams of 3 3 minutes at each station 30 seconds rest between stations Divide the work as desired with each athlete doing at least 1 rep at each station. 1. Wall Balls 14/20 2. Russian Swings 1.5/2p 3. Overhead Squats 35/45 4. Row cals 5. Jumping Lunges
Open 20.2 Complete as many rounds as possible in 20 minutes of: •4 dumbbell thrusters •6 toes-to-bars •24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells Scorecard for full details and workout variations: https://games-assets.crossfit.com/dofigj0349.pdf
15 Rounds for time 25 Min Cap (Comp) 2 Ring Muscle Ups 4 Hang Clean to Overhead 105/155 6 Front Squats 105/155 (Fitness) 2 Chest To Bar Pullups 4 Hang Clean to Overhead 80/115 6 Front Squats 80/115 (Bootcamp) 2 Challenging Ring Rows 4 Hang Clean to Overhead @ manageable weight 6 Front Squats @ [...]
Teams of 2 - For Total Reps 30 Mins 1 min Work - 1 min Rest Partner A works for 1 min , then Partner B the next (Comp) 0:00-10:00 mins Bar Facing Burpees 10:00-20:00 Barbell Front Rack Reverse Lunges (65/95) 20:00 - 30:00 mins Cal Assault Bike (Fitness) 0:00-10:00 mins Cal Assault Bike 10:00-20:00 [...]
For Time 7 minute cap (Comp) 400/500m Row 50 Wallballs (14/20 - 9/10’) 25 Power Cleans (95/135) (Fitness) 400/500m Row 40 Wallballs 20 Power Cleans (65/95) (Bootcamp) 300/400m Row 30 Wallballs 20 Power Cleans (@managable weight)
