CROSSFIT
For Time
800m Run
50 DU
21 Hang Power Cleans 155/105
then 2 Rds of
400m Run
20 DU
15 HPC
then 3 Rds of
200m Run
15 DU
9 HPC


ENDURANCE
21*15*9*15*21
Sandbag thrusters/KB Swings *400 meter run

CROSSFIT
Every 4 Min for 5 Rounds
20 KB Swings 53/35
15 Box Jumps 24/20
10 Pull-ups
*rest the remainder of the 4 minutes

CROSSFIT
HERO WOD “Collin”
6 Rounds for time:
400 meter sandbag carry
12 push press 115/85
12 box jumps 24/20
12 sumo deadlift high pulls 95
Cashout: 1 mile run

CROSSFIT
AMRAP 8
60 Toes to Bar
Max rep DU for remainder of time
Rest 2 min


AMRAP 8
Row 1000m
Max rep FS for remainder of time 135/95

CROSSFIT
For Time (30 min Cap)
100 Wallballs 20/14
75/55 Cal Assault Bike
50 Burpees
10 Rope Climbs
**Break up however you want


ENDURANCE
1 mile run, 2k row, 1 mile run

CROSSFIT
Back Squat 20 RM
1 set of 20 reps
*Add 5-10 pounds to last weeks weight
**first time @65% of 3 RM


AMRAP 9
15-12-9
HSPU
DL 205/145
2 SCORES: (1) Time for first time through 15-12-9 and (2) total reps


HSPU-DL 15-12-9 Time

CROSSFIT
On the 2 min x5
On the 2 min for 5 Rounds
1 Hang Power Snatch
2 Power Snatch
3 Overhead Squat


CrossFit Games Open 16.3
AMRAP 7 Minutes:
10 Power Snatch (75/55)
3 Bar Muscle-Ups

CROSSFIT
12 Rounds for Time (20 min Cap)
1 Squat Clean 205/145
3 Burpee Chest to Bar Pullups
5 Box Jumps 30/24


CFC Intervals
4 CFC Laps
Start at corner of the building by the dumpster. Sprint the long sides of the building, Walk the short sides

ENDURANCE
Buy In: 1.5 mile run
Then: HERO WOD “KLEPTO”
4 Rounds for Time:
27 Box Jumps (24/20)
20 Burpees
11 Squat Cleans (145/100)

CROSSFIT
5 Rounds For Time
20 Push-ups
30 Sit-ups
40 Air Squats
50 DU