Part 1:
AMRAP x 20
400m Row
400m Run
Every 100m is 1 rep on the row.
Every 200m is 1 rep on the run.
6 total reps per round.
Part 2:
For Time:
4 Rounds
400m Run
*rest 2 mins between rounds
Score=slowest run.
2Empty Barbell Complexes
3 Front Squats+3 Muscle Cleans+3 Shoulder Presses+3 Jerk Balances
Push Jerk Balance
3×3@65%
Split Jerk Balance
3×3@65%
BTN Split Jerk Push Press
3×3@65%
Push Jerk w/pause in dip
5×2@70%
Split Jerk w/pause in dip
5×2@70%
Power Clean+Push Jerk+Power Clean+Split Jerk
5 complexes @ 75%
DB Complex:
1 DB Squat Snatch + 1 DB Jerk + 1 DB OH Squat
Complex must be successful on both your right and left arm to count.
EMOM x 5
Min 1: 10 Unbroken Hang Snatches @ 65-70%
Min 2: Max Row Cals
Min 3: Rest
Accumulate your calories. Score= total cals.
Dead Lift
8×8@40%
Close Grip Bench Press
8×8@40%
DB/KB Box Step Ups
8×8
Alternating DB Over Head Press
8×8 (4reps per arm for a set)
GHD Hip Extension
8×8
KB/DB Floor Press
8×8
DB Tricep Extension
8×8
DB Reverse Fly
8×8
7 Rounds:
7 HSPU
7 Thrusters 135/95
7 Knees to Elbows
7 Deadlifts 245/165
7 Burpees
7 KB Swings 50/35
7 Pull Ups
CrossFit Wig Wag 