150 weighted walking lunges

then

1-1-1-1-1-1-1 reps of Snatch + 1 OHS

3 x maksimitoitot rengasdipissä

AMRAP 15 Minutes:
5 Front Squats 185/125
10 Lateral Bar Burpees
15/12 Cals assault bike

The Front Squats come off the floor. The first rep can be a full Clean, and they should be on the medium-heavy side for you for 5 reps. The Burpees are Rx’d as a two-foot take off and landing. Stepping over is a scaling option. Womens 12 calories mens 15 .

Post rounds, reps, and Rx to comments.

• 8 Interval of:
Assault Bike 20 Kcal @ max effort
2’ rest each interval

Bench press with DB's: 3x10

5 Rounds for time

25 cal row
16 chest to bar pull ups
9 strict handstand push ups

6 x 45 sec work, 15 sec rest:

During the 45 seconds do 2 snatches with 50-60%, and the rest of the time do hollow rocks.

The result is all the hollow rocks.

#MetCon | 30’ Tabata (5 rounds) AMRAP of:

• pike push-ups
• butterfly sit-ups
• tuck jumps
• V-ups
• push-up to Ts
• sit & ups
• prowler sprints (10 mt)

• sit-ups

• double unders/single unders every 2 intervals"

Row 1k
-15 Power Snatches
-Run 800m
-15 Power Snatches
-Row 500m
-15 Power Snatches
-Run 400m

DT - mainsite 150725 - reebok crossfit games 2015
12 deadlifts
9 hang power cleans
6 push jerks
use a weight you can do each exercise