Warm Up:
6:00 to complete:
25 Wall Balls (9/6kg)
25 Alt Lunges
25 V-Ups
A. Squat Clean
1 rep every 0:60 for 4:00 @ 80+%
1 rep every 0:30 for 2:00 @ 80+%
1 rep every 0:15 for 1:00 @ 80+%
B. 3 RFT: (18:00 Cap)
400m Run
25 Thrusters (40/30kg)
25 Toes To Bar
1. Fitness “CrossFit Games Open 12.3” AMRAP 18:00 15 Box Jumps (24”/20”) 12 Shoulder To Overhead (52.5/35kg) 9 Toes To Bar 2. Strength Squat Snatch 10:00 to build to a heavy single
1. Strength Power Cleans EMOM 10:00 3 TNG Reps (all sets between 50-80%) 2. Fitness 4 x 3:00 on / 2:00 off 200m Run 15 Overhead Squats (35/25kg) Max Burpees over the bar, in remaining time. *Score = t
1. Strength Front Squats Every 3:00 for 12:00 (4 sets), complete: - 12 reps @ 65% - 8 reps @ 70% - 6 reps @ 75% - 4 reps @ 80% Break reps up anyhow, 1’s, 2’s, unbroken, whatever works best for you. Go