AMRAP:

7 Minutes
20 Burpee Pullup
20 OHS (95/65)
1 minute rest

5 minutes
15 Burpee
15 OHS
1 minute rest

3 minutes
10 Burpee
10 OHS

2-4-6-8-10-12
handstand push-ups - scaled to pike push-ups on 20" box
run 250m between sets

Squat Cleans (135/95)
Ring Dips

Wall Ball (20#)
SDHP (75#)
Box jump (24")
Push Press (75#)
Row (cals)

3rds. 1min per station. 1min rest between rds.

1RM Bench Press - 90 lbs

Then

8 barbell rows (85/55)
10 push-ups

AMRAP 10

"Nicole"

400m run
max pull-ups - scaled to purple band

AMRAP 20

Score: 36 pull-ups

Rack Jerks - max 55 lbs

Then

Death by clean & jerk
1 C&Jin the 1st minute (95/65)
2 C&J in the 2nd minute
3 C&J in the 3rd minute
…and so on until you cannot complete the number of reps within the minute.

CrossFit Total

3 attempts at each lift to find your 1 RM.
max of 3 failed attempts throughout and a 30 min time limit.

• 1 RM back squat - 155 lbs
• 1 RM press - 70 lbs
• 1 RM deadlift - 175 lbs

Score: 400 lbs

10 unbroken wall balls - used 10 lbs
10 box jumps (24/20)
20 unbroken wall balls - used 10 lbs
20 box jumps (24/20)
30 unbroken wall balls - scaled to broken wall balls
30 box jumps (24/20) - used 10 lbs

• 15 minutes time limit *

1RM Press - max 65 lbs

Then

12 deadlifts (275/155) - used 125lbs
12 burpee pull-ups - used 16" box

3 Rounds