WORKOUTS

Workout 1 min. Air Squats30 sec. Rest1 min. Squat Hold30 sec. Rest1 min. Parallette Pass-throughs30 sec. Rest1 min. Plank30 sec. rest3 rounds

Workout 21 Deadlifts (225/155 lb.)21 Seated DB Strict Press (50’s/35’s)15 Deadlifts (225/155 lb.)15 Seated DB Strict Press9 Deadlifts (225/155 lb.)9 Seated DB Strict Press15 Deadlifts (315/205 lb.)15 Seated DB Strict Press21 Deadlifts (315/205 lb.)21 Seated DB Strict Press *20 min time cap.*Sit on a box

Workout Max set Front Squats @ 75% of 1RM6 Burpee Box Jumps 24/206 DB Step-ups (50’s/35’s lb.)3 rounds *Find a load where you can get 8-12 Front Squats (?%?)*Optional to squat from the rack*10 minute time cap

Burn 16-12-9DB SDHPs (perform reps on both sides)Kick-sits AMRAP 15 min.

Workout First 2 min: 100-m DB Farmers Carry (50’s/35’s lb.)Third min: 10 Wall Balls (20/14 lb.)7 rounds *No score

Workout Overhead Squat (5-3-3-1-1) *20 min (includes prep) Part 2:Open PrepPick a skill:Handstand Walk or HS Hold or 20 Plank TapsStrict HSPUs or BB Strict PressPull-ups or Banded Pull UpsPerform 5-10 reps EMOM 5 min.

Workout 400-m Run30 Slam Balls (20/10 lb.)400-m Run30 MB V-ups (20/10 lb.)400-m Run60 MB (Bear-hug) Lunges *15 min time cap Cool DownMetcon (No Measure) Banded Pump SeshAccumulate:100 Straight-arm Banded Pull-downs100 Banded Pull-aparts100 Banded Face Pulls *10 min time cap

Workout 7 Strict Press (95/65 lb.)7 Thrusters7 Burpees7 rounds *15 min time cap

Workout 30 Double-unders10 Toes-to-barsAMRAP 10 min. Rest 2 min. 20 Double-unders10 Knees-to-elbowsAMRAP 10 min.

Workout  Crossfit Games Open 18.2 1-2-3-4-5-6-7-8-9-10 repsfor time of:Dumbbell squats 50/35 lbBar-facing burpees -12 minute time cap– If you finish under the time cap, use remaining time to complete 18.2a– If you don’t finish before the time cap, add 1 second for every rep you