40-30-20 Unbroken* Wall Ball Shots (20/14)
200m KB Farmer’s Carry after each set (1.5/1pd)
*Row 20/15 Calories immediately upon any break
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Endurance: Short intervals
WOD:
AMRAP in 20 min:
Run, 400 m
20 GHD Sit-ups
10 Overhead Squats, 95/65 lbs
In front of a 12 minute clock:
1 min box jumps (30/20)
1 min sumo deadlift high pull (115/65)
2 min box jumps (30/20)
2 min sumo deadlift high pull (115/65)
3 min box jumps (30/20)
3 min sumo deadlift high pull (115/65)
Endurance:
Four rounds, starting every two minutes: Sprint 200m
WOD: CrossFit Open 16.5:
21-18-15-12-9-6-3 reps for time of:
Thrusters, 95/65
Bar-facing Burpees
For time:
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run
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For time:
20-lb. medicine ball cleans, 42 reps
21 body-weight bench presses
20-lb. medicine ball cleans, 30 reps
15 body-weight bench presses
20-lb. medicine ball cleans, 18 reps
9 body-weight bench presses
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