Workout: For Time
Teams of 2
800m run *RX+ with 40lb/30lb Sandbag*
3000m/2800m Row
120/100 Cal. Echo/Ski
1500m/1300m Row
800m Run *RX+ with Sandbag*
Strength: Pause Back Squats 5×3 **1 second pause in the bottom of squat**
Workout: For Time
3-6-9-6-3 Power Cleans RX(155lb/105lb) RX+(185lb/135)
15 Wallballs RX(20lb/14lb,10ft/9ft)
3-6-9-6-3 Wall Walks
Workout: CF OPEN 24.3
RX:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
Scaled:
5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups
Time cap: 15 minutes
♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)
Strength: For Quality
5-5-5-5 Strict Press
10-10-10-10 Ring Rows
15-15-15-15 Air Squats
Workout: For Time
50m KB Front Rack Carry Buy In
21-15-9 Crossovers
42-30-18 Situps
21-15-9 Push ups
50m KB Front Rack Carry Buy out
Workout: For Time!
Teams of 2
2000m/1800m Row
50 Cal. Echo
25 Power Cleans RX(115lb/75lb) RX+(135lb/95lb)
1600m/1400m Row
40 Cal. Echo
20 Power Cleans
1200m/1000m Row
30 Cal. Echo
15 Power Cleans
800m/600m Row
20 Cal. Echo
10 Power Cleans
400m/200m Row
10 Cal. Echo
5 Power Cleans
Strength: Push Jerk 5-5-4-4-3-2-1
Workout: For Time!
30 Wallballs RX(20lb/14lb, 10ft/9ft)
20 Toes To Bar
10 Wall walks
200m Run
30 Wallballs
20 Toes To Bar
15 Handstand Push ups
200m Run
30 Wallballs
20 Toes To Bar
20 Strict HSPU
200m Run
Strength: Back Squats 5×4
Workout: For Time
3 Rounds
10 Power Snatches RX(95lb/65lb) RX+(135lb/95lb)
10 Pull Ups
2 Rounds
8 Power Snatches RX(115lb/75lb) RX+(165lb/115lb)
8 Chest To Bar
1 Round
6 Power Snatches RX(135lb/95lb) RX+(185lb/135lb)
6 Bar Muscle Ups
Workout: CF OPEN 24.2
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts RX(185lb/135lb) Scaled(135lb/95lb)
50 double-unders/ Scaled 50 Single unders
Strength:
3×8 DB Strict Press + 3×8 DB Hammer Curls
3×8 DB Bench + 3×8 DB Bent Rows
Workout: For Quality
25-20-15-10
Cal. Row/Ski/Echo
Situps
Russian Swings *You Pick weight*
Strength: Power Snatch 3-3-3-3
Workout: For Time!
5-4-3-2-1 Wall Walks
15-12-9-6-3 Front Squats RX(95lb/65lb) RX+(115lb/75lb)
5-4-3-2-1 Shuttle Runs **20m per rep**