AMRAP20
(ygig)
400m row (200+200)
400m run (200+200)

3 - 3 - 2 - 2

1 RIR

EMOM 10

3 Power snatch

@ 60% 1RTM

Video:

For time:

• 100 steps walking lunge with two kettlebells (pick weight), emom 3 burpees

Start with burpees

In 15 min find max in

Hang Pwr Clean + Power Clean + Split Jerk

TNG!

Work on your own level
-Hold against wall
-Wall supported walk
-Walk towards wall

Option 1 (RX)

AMRAP 15:
3 lateral burpees over the dumbbell
3 DB hang clean-to-overheads (15/22.5 kg)
Walking lunges (9.1 m)
– Walking lunge is 15 ft out and 15 ft back (4.57 m).
– After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

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Option 2 (INTERMEDIATE)

AMRAP 15:
3 lateral burpees over the dumbbell
3 DB hang clean-to-overheads (10/15 kg)
Walking lunge (9.1 m)
– Walking lunge is 15 ft out and 15 ft back (4.57 m).
*After completing each round, add 3 reps to the burpees and hang clean-to-overhead.

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Option 3 (BEGINNER)

AMRAP 15:
3 burpees
3 DB hang clean-to-overheads (5/10 kg)
Walking lunge (9.1 m)
– Walking lunge is 15 ft out and 15 ft back (4.57 m).
– After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
– The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.

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INTENT AND TIPS:

Today's workout follows an ascending rep scheme within a set time.
Be prepared for the early rounds to pass quickly, and then the "real" workout begins as the reps reach double digits.

• The dumbbell load should be light to moderate.
• If you plan to do Rx, you should be able to complete at least 10 reps unbroken.
• Aim to reach the 12-rep round by the 4–5 minute mark.
• Athletes registered for the Open should choose the official variation provided by CrossFit.

Find your 1RM TM in 20min!
5s pause

Find your 5 RM in 15min