AMRAP 9 Minutes
3 Burpees
12 KB Swings 55 #

8 Rounds.

5 Rounds each, alternating with partner:
12 Toes to Bar
10 Box jumps

This workout is on a 15-minute running clock.

For max reps:

5 minutes rowing (1 calorie = 1 rep)

4 minutes box jumps (20/24)

3 minutes wall ball (20)

2 minutes burpees

1 minute toes-to-bar

Buyout:
2min L sit, 15 ab mat situps during every break.

3 Rounds

10 Deadlift #245
20 Box Jumps 30"
30 DU

CF Open WOD 12.1
7min, max rep: Burpees (81)

Rest 2min

"Elizabeth"
21-15-9
Power Cleans 135#
Ring Dips (strict)

Total time: 17:48

7RFT
10 SDHP
10 Ring Dip
65/95

6RFT
20 Snatch
20 Press
150m BB Run
35/55

5k

OR

10k

Take your pick. :-)

3 rounds for time

• 15 DB Squat Snatch (right arm) 35/25
• 15 Wall Ball Sit Ups 20/14
• 15 DB Squat Snatch (left arm) 35/25
• 15 Toes to Bar

used 30#

5k

OR

10k

Take your pick. :-)

Chose 10k