A. 3 x 1:00 on / :30 off for 5 movements
1 - Row for Cal
2 - Burpees
3 - Wall Balls
4 - Strict HSPU / Hand Release Push-ups
5 - DB Hang Clean and Jerks (22.5/15kg)
*1:00 rest/change over between movements
*Score is total reps across all 5 movements
B. Spend 10:00 practicing kipping swings (Pull-ups, Toes To Bar, Bar Muscle Ups)
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