50/40 cal row
10 bar MU
50 wall balls
50 DB snatch 22.5/15kg

28 Min AMRAP

For time:
15-10-5
Power Cleans (60/43kg)
Front Squat (60/43kg)
Timecap: 9 mins

Extra:
3 rounds
Banded split squat x 8/8
KB Teapot x 10/10
Straight Leg Hip Bridge March x 20"
-rest as needed-

CF Games OPEN 23.3
TBA

AMRAP 12
15 Box Jumps
12 Hang Power Cleans
9 Burpee over bar
6 Front Squats
3 Muscle-Ups

RX: 60/40kg

Teams of 3:
6km Row

EMOM 10
Power Snatch + Hang Squat Snatch

EMOM x 8 MINUTES
MIN 1 - 3-5 Front Squats
MIN 2 - :40 Jump Rope Practice

• Start light and build slightly past workout weight.
• Option to practice singles, doubles, triples, or crossovers

5 x 2-position snatch, 75 % of 1 RM

(above the knee, from the ground)

2 rounds

4min AMRAP
12 deadlift 42,5/30
9 hang power clean
6 shoulder to overhead

2min rest

4min AMRAP
15 squat
12/10 cal row

2min rest

1. 15 db floor press 2x22.5/15
2. 10 strict pull ups
3. 15 hollow rocks