50 Air Squats
90 Double Unders/180 Singles
20 Front Squats (135/95)
50 Box Jumps 24/20
20 Front Squats (135/95)
90 Double Unders/ 180 Singles
50 Air Squats
Metcon (For Time:)
50 Air Squats 90 Double Unders/180 Singles 20 Front Squats (135/95) 50 Box Jumps 24/20 20 Front Squats (135/95) 90 Double Unders/ 180 Singles 50 Air Squats
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20 minute AMRAP
50 Hang Power Cleans (115/75) 50 Wallballs (20/14) 50 Abmat Situps 50 Deadlifts (155/105) 5 rounds for time:
20 Pushups 20 Situps 20 DB Presses (pick your weight) 20 Air Squats 5 Burpees Metcon (For Time:)
Buy-in: Accumulate 3 Min. Static Hang from pull up bar -then- 21-15-9 Toes-2-Bar (Scale option is V-ups or sit-ups) Handstand push-ups (Scale option is DB shoulder-2-overhead, pick your weight) -then- 9-6-3 Bar Muscle Ups (Scale is 2:1 ring dips for scaled - 18-12-6) Shoulder-2-Overhead - barbell (185/135, 155/105, 115/85) -then- Cashout: Accumulate 3 Min Hang from pull up bar ** scaled option for static hang is a double KB farmers carry static hold. Metcon (For Time:)
60 Cal Row 50 Wall Balls 20/14 40 Chest-2-Bar Pullups 30 Deadlifts 20 Power Cleans 10 Front Squats A. 185/135 B. 155/105 C. 135/95 CrossFit Games Open 17.1 (For time:)
10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutes **Snatches are alternating **Score = Time, if you finish. If you don't finish, score = 20:00 + uncompleted reps Badger (3 Rounds for time of:)
30 'Squat' Cleans, 95# 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. To learn more about Badger click here 20 Min Amrap
Teams of 3 Buy-In: 1000 Meter Row Then with time remaining AMRAP of: 50 Meter Run 10 Chest-2-Bar Pullups 10 Wall Balls 20/15 |
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