Strength: Warm up all movements.
Workout: CF OPEN 20.2
20 Minute AMRAP
4 DB Thrusters RX(50lb./35lb)
6 Toes To Bar
24 Double Unders
Workout: For Time
Teams of 2
600m Run
100 Calorie Row
400m Run
100 Calorie Assault Bike
200m Run
Strength: Back Squats 4×4 @ 80% + 4 Box Jumps (Higher than last week)
Workout: For Time
20-16-12-8-4 DB Front Rack Lunges RX(50lb./35lb.)
30 Strict Sit ups
20-16-12-8-4 DB Front Squats RX(50lb./35lb)
Strength: 10 Minute EMOM (Every Minute On the Minute)
15 Double unders/ 30 Single under + 2 Power Cleans RX(155lb./103lb.) RX+(205lb./143lb.)
Workout: For Time
400m Run
21 Pull ups RX+( Chest To Bar)
21 Shoulder To Overhead RX (95lb./63lb.)
400m Run
15 Pull Ups RX+(C2B)
15 Shoulder to Overhead
400m Run
9 Pull Ups RX+(C2B)
9 Shoulder To Overhead
Strength: Bench Press 4×4 @80% + 6 Strict Toes To Bar
Workout: 5 Rounds For Time
20 Calorie Row/Assault Bike **Alternate each round**
7 Devil Presses RX(50lb./35lb.)
**20 Minute Cap**
Strength: Power Snatch or Power Clean + Jerk
Workout: CF OPEN 20.1
10 Rounds For Time
8 Ground To Overhead RX 95lb./65lb.
10 Bar Facing Burpees
Time Cap: 15 Minutes
Strength: Mobility!
Workout: Teams of 2
For Time
500m Row
200m Run
1000m Row
200m Run
1500m Row
200m Run
1000m Row
200m Run
500m Row
Strength: Back Squats 4×3 @ 80% + 2 Box Jumps
Workout: For Time
30-20-10 DB Step up (50lb./35lb.)(24″/20″) **Single DB**
15-10-5 Strict HSPU
30-20-10 Wallballs
Extra Credit : 3 Rounds
15 Reverse Hypers
15 GHD Sit ups
15 Ring or Stationary Dips
Strength: 12 Minute EMOM **Every Minute On the Minute**
2 Power Cleans RX(155lb./103lb.) RX+(205lb./145lb.)
Workout: For Time
400m Run
50 Sit ups
20 Pull ups
400m Run
50 Sit ups
15 Chest To Bar
400m Run
50 Sit ups
10 Bar MU
Strength: Warm up 2 Power Snatch + 1 OHS x3 sets for workout
Workout: For Time
Teams of 2!
50-40-30-20-10
Power Snatch RX (95lb./63lb.) RX+(115lb./83lb.)
Lateral Burpees over bar
Overhead Squats RX(95lb./63lb.) RX+(115lb./83lb.)
Calorie Row