AMRAP 20:

50 Wallballs (20/14)

50 Double Unders

40 Box Jumps (24″/20″)

40 Toes to Bar

30 Chest to Bar Pull-ups

30 Burpees

20 Power Cleans (145/100)

20 Jerks (145/100)

10 Power Snatches (145/100)

10 Ring Muscle-ups

AMRAP 20:

50 Wallballs (20/14)

50 Double Unders

40 Box Jumps (24″/20″)

40 Toes to Bar

30 Chest to Bar Pull-ups

30 Burpees

20 Power Cleans (145/100)

20 Jerks (145/100)

10 Power Snatches (145/100)

10 Ring Muscle-ups

AMRAP 20:

50 Wallballs (20/14)

50 Double Unders

40 Box Jumps (24″/20″)

40 Toes to Bar

30 Chest to Bar Pull-ups

30 Burpees

20 Power Cleans (145/100)

20 Jerks (145/100)

10 Power Snatches (145/100)

10 Ring Muscle-ups

AMRAP 7:

Calorie Row [Partner Dead Hang]

Directly Into…

AMRAP 7:

Kettlebell Swings [Partner Plank Hold]

Directly Into..

AMRAP 7:

AbMat Sit-ups [Partner Double Kettlebell Front Rack Hold]

AMRAP 7:

Calorie Row [Partner Dead Hang]

Directly Into…

AMRAP 7:

Kettlebell Swings [Partner Plank Hold]

Directly Into..

AMRAP 7:

AbMat Sit-ups [Partner Double Kettlebell Front Rack Hold]

AMRAP 7:

Calorie Row [Partner Dead Hang]

Directly Into…

AMRAP 7:

Kettlebell Swings [Partner Plank Hold]

Directly Into..

AMRAP 7:

AbMat Sit-ups [Partner Double Kettlebell Front Rack Hold]

500 Meter Row

30 Bench Press (135/95)

750 Meter Row

20 Bench Press (155/105)

1,000 Meter Row

10 Bench Press (185/135)

1,500 Meter Row

5 Bench Press (205/145)

500 Meter Row

30 Bench Press (135/95)

750 Meter Row

20 Bench Press (155/105)

1,000 Meter Row

10 Bench Press (185/135)

1,500 Meter Row

5 Bench Press (205/145)

500 Meter Row

30 Bench Press (135/95)

750 Meter Row

20 Bench Press (155/105)

1,000 Meter Row

10 Bench Press (185/135)

1,500 Meter Row

5 Bench Press (205/145)

For Time [12 Minute Time Cap]:

10 Front Squats + 1 Push Jerk

9 Front Squats + 2 Push Jerks

8 Front Squats + 3 Push Jerks

7 Front Squats + 4 Push Jerks

6 Front Squats + 5 Push Jerks

5 Front Squats + 6 Push Jerks

4 Front Squats + 7 Push Jerks

3 Front Squats + 8 Push Jerks

2 Front Squats + 9 Push Jerks

1 Front Squat + 10 Push Jerks

Barbell: (95/65)

For Time [12 Minute Time Cap]:

10 Front Squats + 1 Push Jerk

9 Front Squats + 2 Push Jerks

8 Front Squats + 3 Push Jerks

7 Front Squats + 4 Push Jerks

6 Front Squats + 5 Push Jerks

5 Front Squats + 6 Push Jerks

4 Front Squats + 7 Push Jerks

3 Front Squats + 8 Push Jerks

2 Front Squats + 9 Push Jerks

1 Front Squat + 10 Push Jerks

Barbell: (95/65)

For Time [12 Minute Time Cap]:

10 Front Squats + 1 Push Jerk

9 Front Squats + 2 Push Jerks

8 Front Squats + 3 Push Jerks

7 Front Squats + 4 Push Jerks

6 Front Squats + 5 Push Jerks

5 Front Squats + 6 Push Jerks

4 Front Squats + 7 Push Jerks

3 Front Squats + 8 Push Jerks

2 Front Squats + 9 Push Jerks

1 Front Squat + 10 Push Jerks

Barbell: (95/65)

On the Minute x 20:
Odd Minute: Machine Calories
Even Minute: “Goat” Movement of Choice

* “Goat” is CrossFit slang for a movement that challenges us
* Examples: Double Unders, Pull-ups, Overhead Squats, Handstand Push-ups
* Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate
* As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump
* Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range

On the Minute x 20:
Odd Minute: Machine Calories
Even Minute: “Goat” Movement of Choice

* “Goat” is CrossFit slang for a movement that challenges us
* Examples: Double Unders, Pull-ups, Overhead Squats, Handstand Push-ups
* Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate
* As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump
* Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range

On the Minute x 20:
Odd Minute: Machine Calories
Even Minute: “Goat” Movement of Choice

* “Goat” is CrossFit slang for a movement that challenges us
* Examples: Double Unders, Pull-ups, Overhead Squats, Handstand Push-ups
* Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate
* As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump
* Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range