July 2020

5 Rounds For Time: 20 WallBall Shots 20/14 to 10′ MRX 20/10 to 9′ 20 Sumo Deadlift High Pulls 75/55 MRX 65/45 20 Box Jumps 20″ MRX Step-Ups Okay 20 Push Press 75/55 MRX 65/45 20 Calorie Row or Assault Bike Rest 1 minute after each round

CrossFit Games WOD 2012 3 Rounds For Time:8 Split-Snatch (alt legs) 115/75lbs MRX 95/657 Bar Muscle-Ups MRX Burpee Chest to Bar Pull-Ups400m Run Core & Handstand Development 1min HandStand / High Plank Shoulder Taps 1min Max Evil Wheels50′ HS Walk or Partner Wheelbarrel Walk 100m Double Kettlebell Bottoms Up Overhead Walk CFHSV Running & Endurance

Overhead Squat Build Up E3MOM 3 – 3 – 3 – 3 – 3 **Building Up to a 3RM* “NANCY” 5 Rounds For Time: 400m Run 15 Overhead Squats 95/65 MRX 75/55

“Me Love You Long Time” by DB For Time: 15 Deadlifts 225/155 RX+275/185 MRX185/115 1600m Run15 Handstand Push-Ups or 75ft Handstand Walk RX+ 15 Parallette HSPU or 100ft Handstand Walk MRX 2/4″ rise or 50ft Handstand Walk or 5 Wall Walks 1200m Run15 Deadlifts800m Run15 Handstand Push-Ups or Handstand Walk (as above) 400m Run 15

Hang Clean (Power or Squat) E2MOM 3 – 3 – 2 – 2 – 1 – 1 6min AMRAP: 3 Muscle-Ups (ring or bar) MRX 3 Chest to Bar Pull-Ups6 Barbell Push-ups MRX Push-ups 9 Hang Cleans 135/95 RX+165/115 MRX 95/65 Rest 3min/Add weight 3min AMRAP: 8 Barbell Push-ups MRX Push-ups4 Hang Cleans 165/115 RX+205/135

E2MOM Overhead Squats 5 – 3 – 1 Front Squat 4 – 2 – 1 Back Squat 3 – 2 – 1 **Build up To a Heavy 1rep for each lift and continue to build up throughout all lifts without having to drop back down in weight** “Double Jump Delerium” by DB 3min AMRAP: 11

“VIOLA” 20min AMRAP: 11 Power Snatch 95/65 MRX 75/5517 Pull-Ups13 Power Cleans U.S. Army SSG Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an IED. Originally from Keller, Tx, Viola was an engineer assigned to 3rd Bn, 7th SF Group at Eglin AFB, Fl. He was awarded

“OMAR” For Time:10 Thrusters 95/65 MRX 75/55 15 Bar Facing Burpees20 Thrusters25 Bar Facing Burpees30 Thrusters35 Bar Facing Burpees U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah,

Bench Press E3MOM 10 – 5 – 10 – 5 – 15 25min AMRAP: 5 Pull-ups RX+ Strict10 Push-ups RX+ Feet on WB15 WallBall Sit-ups 20/14lbs MRX 20/10lbs 200m Run, Row or Assault Bike25 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12 Rest 1min after Each Round

2min AMRAP: 5 Deadlifts 225/155 RX+275/185 MRX 185/125 5 Over the Bar Burpees Rest 2min 2min AMRAP: 10 Kettlebell Swings 24/16 RX+32/24 MRX 20/12kgs 5 Toes to Bar Rest 2min 2min AMRAP: 5 Sumo Deadlifts10 Box Jumps 24/20″ RX+30/24 MRX20/18″ Rest 2min 2min AMRAP: 10 One arm Kettlebell Sumo Deadlift High Pull (switch arms as