3 RTF:
15 Chest-to-bar Pull-ups
30 Box Jumps, 20 in
60 Sit-ups
From CrossFit Endurance
Category: .Endurance/Marathon
GWOD: 2 minutes of pancake splits
2 minutes of right side splits
2 minutes of left side splits
BA WOD: AMRAP in 12 min
12 box jumps, 24/18″
8 pistols (alternating legs)
8 push-ups
For Endurance and Tough Mud folks, here are the two workouts you’re going to do—one today and the other on Wednesday. Take your pick:
Strength: ME: Deadlift
WOD: “Cindy” (AMRAP in 20 minutes:) or: “Chelsea” (EMOTM for 30 minutes:)
5 Pull-ups
10 Push-ups
15 Squats
Strength: DE: Box Squat 10×2 on :45 @ 60% 1RM
WOD: CrossFit Open 13.2
AMRAP in 10 minutes:
5 Shoulder to overhead, 115/75 lb
10 Deadlift, 115/75 lb
15 Box jumps, 24/20″ box
BtW average: 7 rounds
CrossFit Games competitors are doing 12+ rounds in 10 minutes! This proves they are robots made in labs.
One final option for CFE folks:
Four rounds, each for time: Run 1 mile, rest 3 minutes