EMOM 12
@ 71% of 1RM Back Squat

1) 1 x Front Squat
2) 3 x Back Squat

3-position power clean (mid-thigh, above knee, 5cm off the ground)

RX
Complete as many reps as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 ring muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

• Compare also here
• games.crossfit.com for more details about The Open.

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Scaled
Complete as many reps as possible in 14 minutes of:

60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

♀ 10-lb ball to 9-ft target, 65-lb cleans
♂ 14-lb ball to 10-ft target, 95-lb cleans

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Foundations
Complete as many reps as possible in 14 minutes of:

60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups

♀ 6-lb ball to 9-ft target, 35-lb cleans*
♂ 10-lb ball to 10-ft target, 45-lb cleans*

*The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.

5 rounds for time:
7 knees to elbows
14 wb
28 du

21-15-9
hang power clean 60/42.5kg
goblet squat 24/16kg

10min tc

15min AMRAP:

• 12 x pull-up
• 5 x push press (2/3 of 1RM)
• 30 x double-under

(3 rounds)

Snatch

Minute 1 - 3 reps @ 75%
Minute 2 - 2 reps @ 80%
Minute 3 - 1 rep @ 85%
Minute 4 - REST

Front squat
3x8

Back squat:
- 1x10@60%
- 1x10@65%
- 1x8@70%
- 1x8@75%

Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70%

EMOM20
1. 10 skull crushers (20/30kg)
2. 12 bicep curls
3. 12 ring dips
4. 12 hard ring rows
5. Rest

• Use the same weight on a bar for both movements, you can add load for every round
• This excercise will give you a nice pump 💪