Benchmark/Hero Mashup In pairs, complete the following.. For Time: (40:00 Cap) “Double Randy” 150 Power Snatches (35/25kg - *75 reps each...

1. Core 😈 2. Fitness EMOM 28:00 0:30 Max KB Swings (24/16kg) / 0:30 Rest 0:30 Max Burpee to target (6”) / 0:30 Rest 0:30 Max Cal on Ski ...

1. Quality Every 5:00 for 20:00 - 12 DB Floor Press - 12 DB Goblet Squat (w/ :01 pause) - 12 DB Arnold Press - 12 DB Romanian Deadlifts 2...

1. Gymnastics For Time: (5:00 Cap) 50 Chest To Bar Pull-Ups *First set must be a max set, if you hit 50, keep going! 2. Fitness In pairs,...

1. Weightlifting 15:00 to build to a heavy single Clean (Squat or Power) 2. Fitness "CrossFit Games 2020 Event 7" For Time: 50-40-30-20-1...

1. Fitness "CrossFit Games 2020 Event 5" "Nasty Nancy" 5RFT: 500m Run 15 Overhead Squats (85/55kg) 15 Bar Facing Burpees 2. Gymnastics "C...

Rest day

1. Fitness “2020 CrossFit Games Event 3” “Damn Diane” 3RFT: 15 Deadlifts (142.5/92.5kg) 15 Strict Handstand Push-Ups (9/5cm deficit) 2. M...

1. Fitness “2020 CrossFit Games Event 1” “Friendly Fran” 3RFT: 21 Thrusters (52.5/38.5kg) 21 Chest To Bar Pull-Ups 2. Weightlifting “2020...

1. Sandbag / Dumbbells 3 rounds: (15:00) 10 Alt. Double DB Box Step Ups (24"/20" - 22.5/15kg) 8 Sandbag Cleans (Over shoulder) 2. For Qua...

1. Strength Back Squats 10:00 to hit a 3RM 2:00 Rest / Change weights 4:00 to hit 2 x 3 @ 90% 2. Fitness 3RFT: (25:00 Cap) 200m Run 40 Wa...

1. Accessory strength Every 3:00 for 15:00 (5 sets) 10 Barbell Bent Over Row 10 Seated DB Arnold Press 2. Fitness In pairs, 20:00 AMRAP: ...

1. Strength Jerks (your choice) Every 1:00 for 4:00 (4 Sets) 3 Jerks Every 2:00 for 4:00 (2 sets) 2 Jerks Every 3:00 for 6:00 (2 sets) 1 ...

Rest day

Mystery hero workout

1. Skills Every 4:00 for 12:00 (3 sets) 20 KB Snatches (24/16kg - 10/Side) 10m Handstand Walk 2. Fitness In pairs, For Time: 1-10 (you go...

1. Quality In 20:00, Complete: 1600m Run 30 Deadlifts (80/55kg) 30 Barbell Bent Over Row (50/35kg) 2. Quality 3 Rounds of: (20:00) 5 Powe...

1. Fitness In pairs, 4RFT: (32:00 Cap) 80 Air Squats 800/700/600m Row/Ski (2 of each, MM/MF/FF) 16 Power Snatches (60/40kg) *Share work e...

1. Strength 12:00 EMOM 1 Paused Front Squat @ 75+% (0:02 pause) 2. Fitness 4 x 3:00 on / 1:00 off 30 KB Swings (24/16kg) 20 Sit-ups Max B...

1. Strength In 12:00, establish a heavy Power Snatch + Overhead Squat + 2 Overhead Lunges (L + R) 2. Fitness 5RFT: (15:00 Cap) 12 Front S...