A. Deadlift x 2 EMOM 7. Not a max, but working up in weight.

B. CFG 11.2

AMRAP 15

9 Deadlift 155/100

12 hand release push ups

15 box jumps 24/20

A. Thruster – heavy single from rack

B. Neon Moon

18-15-12-9-6-3

Thruster 75/55

Power Snatch 75/55

toes to bar

A. 15:00 Muscle Up work (drills, progressions, strength, consecutive, AMRAP1, strict, etc).

B. Ivory Tower

3 rounds for time:

400m Run

21 KB Sumo DL High Pull (35/25 – 2 x KB)

12 Burpess over KB

C. LAX ball to delts

Notes: sub row 500m or bike 25 calories

Open Gym/Yoga

3 person team
20 minutes
Bike for calories – 1 person on bike the whole time. Can switch at any time. Other 2 partners will be completing as many rounds as possible of;
Farmers carry down back length of gym x 2 or 1 lap around the building
12 DB step ups
Notes: one person is always biking, one person is performing the couplet, one person is resting.
*score total calories biked + total rounds and reps

Row 500m X 3

3 all out efforts, each for time

A. Front squat 6-4-2

B.
5 min AMRAP
Man makers
Rest 3 mins.

4 min AMRAP
Devil Press
Rest 2 mins.

3 min AMRAP
Burpees

A. Split snatch – work to a heavy single

B. AMRAP 10 minutes
3 weighted pull-ups
6 push-ups on DBs
9 DB squats (35/25)

A. 15 GHD sit-ups
:30 Plank hold
:30 Superman hold
20 Russian twists (med ball or plate)4 rounds no time – 20 minutes to complete

B.
4 rounds
400m row
30 KBS
20 box jumps

Another CrossFit Games Open in the books. Nice job to all that competed and laid it all out there. Once again we had a few firsts, many surprised themselves with what they’re capable of. Training for next year starts now.

Daniel
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run