5 RFT:
40 double-unders
30 box jumps, 24″
20 kettlebell swings, 1.5 pood
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Marathoners:
Short intervals– 6 x 200m with :60 rest
WOD– 10 round alternating bottom Tabata Squat followed by 1 mile run
Others:
WOD– 15 minute AMRAP
10 box jumps (24/20″)
14 kettlebell clean and jerks (53/35)
20 double-uners
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left arm overhead walking lunges
10 right arm overhead walking lunges
Use a 60-lb./40-lb.* dumbbell on the lunges. Post rounds completed to comments.
Beginner Scale Option:
Complete as many rounds as possible in 12 minutes of:
20 Abmat sit-ups
10 left arm overhead walking lunges
10 right arm overhead walking lunges
Use a 20-lb./12-lb.* dumbbell on the lunges.
taken from Crossfit Training Department 1/12/17
Run, 800 m
30 Pull-ups
60 Air Squats
30 Clean & Jerks, 135/95 lbs
60 Air Squats
30 Pull-ups
Run, 800 m
taken from Crossfit Linchpin 1/7
3 Rounds for time of:
15 Front Squats* 185/135
5 Rope Climbs, 15 ft
*No rack for the front squats unless necessary.
taken from crossfitlinchpin.com