8 Min AMRAP

Level 8 Row WOD:
1 minute Easy (RPE 4)
2 minutes @ RPE 8 (~best 1k pace)
1 minute Easy
2 minutes @ RPE 8
1 minute Easy
2 minutes @ RPE 8
1 minute Easy

Snatch Balance
3-3-3-3

8 Minute AMRAP:
3 Hang Squat Snatch (95/65)
10 Toes to Bar
30 Double Unders

Endurance WOD

“Eva meets Kelly meets Helen meets Annie”
Complete for Time:
800 meter Run
30 Kb Swings (70/50)
30 Pull-ups
400 meter Run
30 Box Jumps (24/20)
30 Wall Ball Shots (20/14)
400 meter Run
21 Kb Swings (50/35)
21 Pull-ups
150 Double Unders
150 Sit-ups

Open 11.2

Level 9 Row WOD:
2 minutes Easy (RPE 4)
1 minute @ RPE 9 (~best 500m pace)
2 minutes Easy
1 minute @ RPE 9
2 minutes Easy
1 minute @ RPE 9
1 minute Easy

Open 11.2
15 Minute AMRAP:
9 Deadlifts (155/100)
12 Push-ups
15 Box Jumps (24/20)
(See games.crossfit.com for full rules & details.)

12 Min AMRAP

Level 8 Row WOD:
1 minute Easy (RPE 4)
2 minutes @ RPE 8 (~best 1k pace)
1 minute Easy
2 minutes @ RPE 8
1 minute Easy
2 minutes @ RPE 8
1 minute Easy

12 Minute AMRAP:
20 Sit-ups
10 Kb OH Walking Lunges, L arm (50/35)
10 Kb OH Walking Lunges, R arm

3 Min AMRAPs

Level 7 Row WOD:
1 minute Easy (RPE 4)
4 minutes @ RPE 7 (~best 5k pace)
1 minute Easy
4 minutes @ RPE 7
1 minute Easy

As many reps as possible in 3 Minutes of:
Burpees
*Rest 3 minutes
As many reps as possible in 3 Minutes of:
Double Unders
*Rest 3 minutes
As many reps as possible in 3 Minutes of:
Calorie Row
*Rest 3 minutes
As many reps as possible in 3 Minutes of:
Wall Ball Shots (20/14)

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