AMRAP:
12 Box Jumps (24")
12 AKBS (1.5 pood)
12 Burpees (Mod w/ plate step-up)

6 rounds on the dot

Warm-up:
Obstacle Course (hopscotch, cones, hula hoop, forward roll, box jumps)

Skill:
Squat, Sit-ups
Monkey Hang
Ring Hold

WOD:
Deck of Cards! (Draw a card from the deck; Suit = task, Number = reps)

Game:
Ball Toss (5 squats if you miss; step back if you catch!)

5 min AMRAP

5 Ground to Overhead 155/105

12 Wallball 20/14 10ft (did 16lb, would not recommend, not worth it!)
3 rounds + 2 G2O

2 min Rest

5 min AMRAP

10 KBS 1.5/1pood

10 KB SDHP 1.5/1pood

10 Over the Bar Burpee
2 rounds + 5 burpees

2 min Rest

Max Double Unders in 2 min
85 DUs

223 total "reps"

Warm Up: Run 400m, run 200m backwards, run 400m, run 200m backwards, run 400m

WOD:

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Official Crossfit Warmup

Within 30 minutes jump rope for 2 minutes and rest for 1 minute.
Row, run or bike 500m.

AMRAP:
12 Box Jumps (24")
12 AKBS (1.5 pood)
12 Burpees

6 rounds plus 7AKBS

1-2-3-4-5-6-7....

Chest to Bar Pull-Ups
Wall Balls @ 20lbs

AMRAP 10

21-15-9
-Squat Clean (135)
-Ring Dip (Regular dips)

5 rounds for max reps. There is NO time component to this WOD.

• Bodyweight bench press (e.g., same amount on bar as you weigh)
• Pullups

145; 10/25, 7/20, 6/15, 6/20, 5/20