FRONT SQUAT

3-3-3

Warm up and work up to a heavy triple.

Post loads to comments.

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OPEN WORKOUT 13.3

AMRAP 12 Minutes:
150 Wall Balls 20/14
90 Double-Unders
30 Muscle-Ups

If you don’t have Ring Muscle-Ups, but you get past the Double-Unders, start over again at the Wall Balls.

Post rounds, reps, and Rx to comments.

“Karen”

150 wall balls (20/15)

Burpees 20
High-Knee-Lunges 20
Swings 20 (16kg)
Situps 20

18 minutes as many rounds as possible of:

-15 box jumps (24"/20")
-12 shoulder to overhead (115/75)
-9 toes to bar

For official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3

3 rounds for time:

6 x Burpee over box jumps
12 x Thrusters (Rx: 42.5/30kg)
24 x DU's

155m Sprint x 3

FGB: 2 Rounds, 40secs on, 20secs off
- 9kg med ball squats
- max burpees
- max lunges
- max push ups
- max single arm kettlebell
- rest / run 50m

Rope Slams: 20secs on 20secs rest
- 5 rounds

In teams of 4 perform max reps of the following:
G2OH @ 20kg concrete bag
Knees to Elbows in plank position
DUs with climbing rope
200m farmers carry (2x20kg concrete bags)

For time:

50-40-30-20-10
Double Unders and Sit ups
(2x if no double unders)

15:19
Got a decent rope this time, hooray! Still have lots of whip marks on my arms and legs though...it seems to always be only on my right side, though. Weird.

4 Rounds of:

20 UNBROKEN Double Unders
20 Knees to Elbows
20 Burpee

Buy In: Front Squat 5/3/1 (use 75% of BS 1RM = 245 WW)
70% x3: (170#)
80% x3: (195#)
90% x3+ (220# x5)

WOD: (2) Hang Snatch EMOM for 12 min (work up to heavy weight)
95 x2
105 x2
115 x2
125 x2
135 x2
145 x2

Cash out:
750m row: 2:43
100 D/U's: Did them in approx. 4 min.