A. Tabata (12 x :20 on / :10 off)
Alternate between Hollow Rocks & Side Planks
B. EMOM 20:00
1 - 12 Box Jump Overs (24”/20”)
2 - 12 KB Swings (24/16kg)
Rx+ = 15 reps of each
Rx- = 9 reps of each / step overs / reduce weight
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