Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by...
Three rounds of:
10 Alternating Pistols or 20 Air Squats
10 Push-Ups
5 Strict Pull-Ups

Warm Up

Easy Jog 200 Meters
Easy 2 Minutes Bike

One set:
Cat/Cow x 10 reps
Weighted Alternating Bird Dogs x 4 reps per side
90/90 stretch
Plank with Forward Reach x 8 reps per side
Unweighted Reverse Lunges x 10 reps (5 per side)

and then ...

One round, for movement practice:
2 Lateral Burpees over the Dumbbell
4 Hang Dumbbell Clean & Overhead
6 Walking Lunges
Rest as needed and then repeat at a slightly faster pace.

25.1

As many rounds and reps as possible in 15 minutes of:
3 Lateral Burpees over the Dumbbell
3 Dumbbell Hang Clean-to-Overheads
30-Foot Walking Lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

35-54: 50/35 lbs
55+: 35/20 lbs

Every 90 seconds, for 24 minutes (4 sets):
Station 1 - Barbell Hip Thrusts x 6-7 reps @ 20X1
(Use 70-80% of your Deadlift)
youtu.be/G1GQaUyWNpA
Station 2 - Slider Hamstring Curls x 10-12 reps @ 2111
(if you don't have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 - Hollow Body Hold x 60 seconds
Station 4 - Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 1 rep

Perform these 5 sets at 5-8% less than your estimated 1-RM and work on SPEED in the concentric.

B.

Every 5 minutes, for 15 minutes (3 sets) for time:
40 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)

Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04

Five sets of:
2-4 Strict Tempo Ring Dips @ 4011
immediately followed by...
20-30 second Ring Support Hold
Rest 30 seconds
Copenhagen Side Plank x 30-40 seconds each side
(accumulate the time if necessary)
youtu.be/tj8trAmxLe0
Rest 30-60 seconds

Note your dip reps for consistency. Don't slack on the Copenhagen Planks! Such a great injury prevention move

B.

Four rounds for time of:
50 Double-Unders
25 Push-Ups
25 Kettlebell Swings (32/24 kg)

Target 14-18 Minutes

TC-20 Minutes

Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

B.

For time:
50/35 Calories of Assault Bike
25 Ground to Overhead (135/95 lbs)

Target 7-10 Mins

TC- 11 Mins

Every 12 minutes, for 36 minutes (3 sets) for times of:
50/35 Calories of Assault Bike, Assault Air Runner or Bike Erg
30 Burpee Box Jump-Overs (24"/20")
800 Meter Ski Erg, Row or Run

If you believe this will take you more than 10 minutes to complete a set, please shorten the distance of the run or Row.

For time, partitioned any way:
• 40 muscle-ups
• 80-cal. row
• 120 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Time cap: 20 minutes

Official scorecard with full workout details and variations: games-assets.crossfit.com/af0s9jfw-v7.pdf

Or

For time, partitioned any way:
50 Strict Pull-Ups
100/80 Calories of Rowing
100 Wall Ball Shots

Every 8 minutes, for 32 minutes (4 sets) for times of:
30/20 Calories of Assault Bike
3 Snatches @ 70-75% of 1-RM Snatch
400 Meter Run
3 Snatches @ 70-75% of 1-RM Snatch

We tested new 1-RM Snatch last week on, please use between 70-75% of the heaviest lift you were able to achieve then.

Four sets of:
15 second Ring Support Hold
immediately followed by...
Max Reps of Strict Tempo Ring Dips @ 1111
Rest 30 seconds
Long Lunge Hold x 45 seconds each side
youtu.be/HHyhAp5cn48
Rest 60 seconds

B.

Against a 3-minute running clock...
350/300 Meter Row
12 Chest-to-Bar Pull-Ups or 9 Strict Pull-Ups
Max Reps of Wall Walks

Rest 2 minutes and repeat for a total of four (4) sets for max reps of Wall Walks. Please note number of wall walks achieved in each set, then sum them for your overall score.

Five rounds for time:
400 Meter Run
12 Front-Racked Alternating Lunges (135/95 lbs)
12 Back Squats (135/95 lbs)

Target- 17-22 Minutes

TC- 25 Minutes

Every 3 minutes, for 12 minutes (4 sets) of:
Banded Deadlifts x 10 reps @ 45% of 1-RM
Rest 30 seconds
Weighted Prayer Stretch x 60 seconds
youtu.be/hDPO55YTqk4

Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps. The band tensions should add about 45% of your 1-RM Deadlift tension at lockout.

B.

For time:
1000/800 Meter Row
50 Toes to Bar
30 Dumbbell Box Step-Overs (20" box; 50/35 lb DBs)

TC- 15 Minutes

Target- 10-14 Minutes

In teams of two, complete five rounds for time of:
10 Strict Handstand Push-Ups (5 each)
20 Dumbbell Box Step-Overs (50/35 lb DBs; 20" box; 10 each)
30 Synchronized Dumbbell Snatches (50/35 lbs - both partners at top of the rep at the same time)
400 Meter Run (partners must stay together)

"Cupid's Callus"
In teams of two, for time:
2000 Meter Row; Non-working partner holds 70/50 KBs or DBs in each hand
100 Wall Ball Shots (20/14 lbs); Partner holds 70/50 KBs or DBs in each hand
80 Deadlifts (135/95 lbs); Partner holds 70/50 KBs or DBs in each hand
60 Assault Bike Calories; Partner holds 70/50 KBs or DBs in each hand
40 Strict Pull Ups; Partner holds 70/50 KBs or DBs in each hand
20 Push Presses (135/95 lbs); Partner holds 70/50 KBs or DBs in each hand

Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 2 reps

Rest 2-3 minutes, and then reduce the load by 5-10% and perform...

One set of:
Back Squat x Max Reps @ 20X1

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.

Three rounds for time of:
400 Meter Run
20 Chest-to-Bar Pull-Ups
10 Hang Squat Cleans (155/105 lbs)

Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds

B.

Five rounds for time:
20/15 Calories of Assault Bike
15 Push-Ups
3 Wall Walks

TC 25 Minutes

Eight sets of:
Deadlift x 3 reps
Rest 30 seconds
Standing Fold-to-Hold Shoulder Extensions x 6 reps @ 2424
youtu.be/598ivjniWkg
Rest 60-90 seconds

B.

Three rounds for time of:
80 Double-Unders
40 Kettlebell Swings (32/24 kg)
20 Alternating Reverse Lunges with KB Goblet Hold (32/24 kg)

Every 2 minutes, for 18 minutes (9 sets):
Snatch x 1 rep

Test day! Start around 70-75% and find your 1-RM.

B.

5 rounds for time of:
• 400m run
• 15 Overhead squat 95/65#

Target time 12-16 Minutes

TC- 17 Minutes

In Teams of 2

75/60 Cal Assault Bike

30 Double DB Snatch (40/25 lbs)

75/60 Calorie Row

30 Double DB Clean and Jerks

75/60 Cal Ski Erg

30 DB Thrusters

Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar