12 min E3MOM: 400m Run

TABATA Ab Mat Sit Ups
TABATA Superman Hold

Full Hip Halo

WOD:
4x Through for Max Reps:

:45 sec Cal Row
1:15 Rep Double DB Snatch (35/50)
1:00 Double DB Box Step Overs (35/50, 20/24)
1:00 Rest

STRENGTH:
Front Squat 5-4-4-3-3

WOD:
For Time:
20 Box Jump Overs (20/24)
20 Hang Squat Cleans (95/135)
100’ HSW
20 Hang Squat Cleans (95/135)
20 Box Jump Overs (20/24)

STRENGTH:
7 min EMOM: Gymnastics Pulling

WOD:
12 min AMRAP:
15 DL (155/225)
15 C2B
15 HSPU

CrossFit Open 20.2
Complete as many rounds as possible in 20 minutes of:

4 Dumbbell thrusters (35/50)
6 Toes-to-bars
24 Double-unders

RX workout is shown, Head to games.crossfit.com for the full standards & division breakdown.

WOD:
3 Rounds of 1 min of Max Reps:

Calorie Row
Bodyweight Box Step Overs (20/24)
Air Squats
Ab Mat Situps
Bodyweight Walking Lunge Steps
Rest 1 min

STRENGTH:
Dead Lift 5-4-4-3-3

WOD:
5 RFT:
10 T2B
16 Single Arm Alternating DB Snatch (35/50)

WOD:
22 min AMRAP:
5 Ring Muscle Up
35 Wall Ball (9/10, 14/20)
70 Double Unders
2 min rest

STRENGTH:
10 min EMOM:
2 Re-Grip Squat Cleans
1 Jerk

WOD:
8 min AMRAP:
8 Cleans (95/135)
8 HSPU

CrossFit Open 20.1
10 rounds for time of:

- 8 ground-to-overheads (65/95)
- 10 bar-facing burpees

Time cap: 15 minutes

RX workout is shown,Head to games.crossfit.com for the full standards & division breakdown.

WOD:
2 Rounds of Max Reps: 2 min Work, 1 min Rest/Rotate

Cal Row
KB Swings (35/53)
Assault Bike Cals
Strict Pullups

STRENGTH:
10 min EMOM Complex:
1 DL
1 Hang Power Clean
1 Front Squat
1 S2OH

WOD:
7 min AMRAP:
12 Double DB Squats (35/50)
12 T2B

For Time: Repeat CF Open WOD 19.4

3 Rounds:
10 Snatches (65/95)
12 Bar Facing Over Burpees

Rest 3 minutes

3 Rounds:
10 BMU
12 Bar Facing Over Burpees

For Time: Diane into Fran
21-15-9
DL (155/225)
HSPU

--2 min Rest: Change Load---

21-15-9
Thruster (65/95)
Pull Ups

WOD:
2 RFT:
100 DU
10 RMU
20 Hang Power Snatch (65/95)
100 DU
30 Single DB Hang Clean & Jerk (35/50)
40 T2B