Strength: Power Cleans 4×2
Workout: CrossFit OPEN 14.4
14 Minute AMRAP (As Many Rounds As Possible)
60 Calorie Row
50 Toes To Bar
40 Wallballs
30 Power Cleans (135lb./93lb.)
20 Ring Muscle Ups ***Scale to Ring dips***
Strength: Tempo Pause Bench Press 4×3 (5 seconds down/1 sec pause/fast up)
Workout: Accumulate as many Cals as possible
6 Minutes to find max cals on rower
2 mins rest,
6 Minutes to find max cals on Assault Bike/Echo
2 mins rest,
6 Minutes to find max cals on Skierg
Workout: Lumerjack 20
For Time
20 Deadlifts 275lb./185lb.
400m Run
20 KB Swings 70lb./53lb.
400m Run
20 Overhead Squats 115lb./85lb.
400m Run
20 Burpees
400m Run
20 Chest To Bar Pull ups
400m Run
20 Box Jumps 24″/20″
400m Run
20 DB Squat Cleans 45lb./30lb.
400m Run
Strength: 10 Minute EMOM (Every Minute On the Minute)
15 Double unders + 2 Power Snatches **Add weight if form is good**
Workout: For Time
12-10-8-6-4-2 Renegade Man-Makers (Row, Row, Pushup)
25 Situps
12-10-8-6-4-2 DB Reverse Lunges (total)
Strength: Tempo Box Squats 4×3 (5 seconds down/1 sec pause)
Workout: For Time
CF OPEN 15.5
27-21-15-9
Calorie Row RX+(Echo/Assault)
Thrusters (95lb./63lb.)
Strength: Deadlift 3×5
Workout: 16 Minute AMRAP (As Many Rounds As Possible)
Teams of 2
100 Air Squats
200m Run
80 Single DB Thruster (50lb./35lb.)
200m Run
60 Box Jumps (24″/20″)
200m Run
40 Strict HSPU
200m Run
20 Ring MU or Dips
200m Run
Strength: For Quality (20 Minute CAP)
10-9-8-7-6-5-4-3-2-1
Floor Presses RX(135/93) RX+(Bodyweight)
Strict Pullups
Workout: For Time
100 Russian Swings
**Every Minute on the minute 8/6 Calories**
**RX+ 12/10 Calories**
Strength: Push Press 3×5
Workout: For Time
50 Wallball Buy in,
5 Rounds of
10 Alternating DB Snatches (50lb./35lb.)
20 DB Walking Lunges (1 DB 50lb.35lb.)
30 Sit ups
50 Wallball Buy out
Strength: 10 Minute EMOM (Every Minute On the Minute)
15 Double Unders + 2 Power Cleans **Add weight throughout**
Workout: For Time
42-30-18 Calorie Row/Dyne/Erg
42-30-18 Double Unders
21-15-9 Calorie Row/Dyne/Erg
21-15-9 Burpees 6″ Target
Strength: Back Squats 3×5
Workout: 5 Rounds For Time **22 Minute cap**
7 “Squat” Snatches RX (95lb./63lb) RX+(135lb./93lb.)
10 Toes To Bar
200m Run