2 Rounds for Time
600 Meter Row
20 Handstand push-ups
25 Jumping Squats
30 Mountain Climbers

ROMWOD
We’ll Close our Class with ROMWOD

20 Minutes of BMU & Gymnastics Practice

Complete for time, in any order:
150 Kettlebell Swings (50/35)
100 Push-ups
50 Toes-to-bar
*Athletes can break up movement and reps however they would like.

Front Squat 1RM Test

3 Rounds for Reps:
Minute 1: 50 Double Unders
Minute 2: 15 Pull-ups
Minute 3: 100 Meter Run

*Each minute, rest with remaining time. If unable to complete reps within the minute, scale back number of reps.

Power Snatch
#1: 3 reps @ 60%
#2: 2 reps @ 65%
#3: 1 rep @ 70%
#4: 1 rep @ 75%

15 Minute AMRAP
20 Burpees
20 Box Jumps (24/20)
20 Calorie Row

*Optionally test/retest 19.1:
15 Minute AMRAP
19 Wall Balls (20/14)
19 Calorie Row

Endurance WOD (7:45am)
4 Rounds for Time:
75 Double Unders
30 Push Press (45/35)
30 Walking Lunge Steps
10 Chest to Bar Pull-ups

Community WOD (10:00am)
4 Rounds for Time:
50 Double Unders
20 Push Press (45/35)
20 Walking Lunge Steps
10 Pull-ups

15 Minute AMRAP:
19 Wall Ball Shots (20/14)
19 Calorie Row
* Scaled wall ball weight is (14/10)

Tabata Planks

3 Rounds for Time:
500 Meter Row
15 Push Press (75/55)
15 Air Squats

The open starts tomorrow! Register at games.crossfit.com

Bench Press
5×5
*Weight is athlete’s choice

For Time:
Accumulate 30 Power Cleans (95/65)
Every minute, on the minute 30 double unders

Back Squat
1 Rep Max Test

Health Challenge WOD Retest
For Time:
30 Burpees
30 Box Jumps (24/20)
30 Thrusters (75/55)
30 Toes to Bar
30 Wall Balls (20/14)

Endurance WOD (7:45am)
25 Minute Partner AMRAP:
400 Meter Partner Run
40 Kettlebell Swings (50/35)
40 Walking Lunges
40 Burpees
40 Box Jumps (24/20)
*Other than run, 1 partner working at a time.

Community WOD (10:00am)
15 Minute Partner AMRAP:
200 Meter Partner Run
30 Kettlebell Swings
30 Walking Lunges
30 Burpees
30 Box Jumps
*Other than run, 1 partner working at a time.