emom 3 : rowing x 8-12 calories
then swich
emom 3 : burpees x 5-8 reps
then
3 rounds
3 inch worm
3 russian baby makers
5+5 One leg RDL with DB
5+5 One Arm Strict db press
8 deadlifts, add weight.

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

DB 22,5/15kg

https://games.crossfit.com/workouts/open/2020/2

WEIGHTLIFTING

Every 90sec x9

High Hang Squat Snatch Double

TnG reps. RPE 3 to 3+ or go by feel.

Back Squat: Build to a HEAVY but perfect set of 4 over the course of 7 sets. Rest 2:00
- Option: Moderate set of 5

Every beginning 75s x 10
1 Squat clean + 2 Split jerk 72,5-82,5%

Find heavy set of
1 Hi-hang + 1 Hang snatch

Accessory
3-4 Rounds
Front rack kb downhill squats 10
Grasshopper 4-8 + 20s plank hold
Backward sled drag 40m

100 hanging flutter kicks. Each time you break the set, rest is 20 sec in hollow hold + 20 sec in superman hold.

20 Min AMRAP; (teams of 4)
Bike max Cal
Row max cal

Score is total cals of both machines. 1 rower and 1 bike

10 rounds for time:

8 ground to overhead
10 bar facing burpees

43/30kg

TC 15