5 RFT:
5 Burpees
5 Chest-to-Bar Pull-ups
10 Hand Release Push-Ups
5 Toes-to-Bar
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10 minute AMRAP of:
5 push press (115/55)
10 front squat (115/55)
15 deadlift (115/55)
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
GWOD: 300 double unders, or 10 minutes double-under practice, whichever comes first
WOD: AMRAP in 15 min
10 pull-ups
10 double-unders
10 burpees
Run 1 lap on the purple stripe
3 RFT:
20 kettlebell swings
15 lunges (w/ kettlebell)
10 kettlebell snatch (alternating 5 on each arm)