1. Fitness
3 Rounds For Time: (20:00 Cap)
800m Run
25 KB Swings (32/24kg)
2. Accessory Strength
3 Rounds For Quality: (20:00)
20 Alt. DB Front Rack Reverse Lunges (22.5/15kg)(10/side)
30 Single arm DB Bent Over Row (15/side)
20 Alt. DB Bench Press (10/side)
0:45 Handstand Hold
1. Strength Death by: (20:00 Cap) Strict Pull-ups Min 1 - 1 Strict Pull-Up Min 2 - 2 Strict Pull-Up Min 3 - 3 Strict Pull-Up etc... - Continue for as long as possible until failure. - If you fail bef
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