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For Time: 1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Assault Bike 18min AMRAP: 6 Pull-Ups RX+ Strict9 Push-Ups12 Air Squats RX+ Pistols (alt)200m Run / Row or 0.5km A-Bike6 Toes to Bar9 Barbell Push-Ups12 Front Squats 95/65 RX+115/75 MRX75/55 CFHSV Running & Endurance WOD: 1 mile run *for leaderboard* rest 5 […]

Deadlift Build Up E2MOM 5 – 3 – 2 – 1 – 1 CF GAMES WOD (RX+ Option) “Damn Diane” 3 Rounds For Time:15 Deadlifts 255/165lbs RX+315/205 MRX 205/135 15 Strict Handstand Push-Ups RX+ Strict 3.5/2″ deficit MRX 2/4″ rise

Power Snatch Build Up E2MOM 4 – 3 – 2 – 1 – 1 5 Rounds For Time: 200m Run / Row or 0.5k Assault Bike 10 WallBall Shots 20/14lbs to 10/9′ MRX 20/10lbs to 9′15 WallBall Sit-Ups10 Power Snatch 95/65 RX+115/75 MRX 75/55 Isometric Core Development 30sec Plank Bird Dog Hold L/R1min Hollow Hold30sec

Hang Power & Hang Squat Clean E2MOM 4 Hang Power Clean – 3 Hang Squat Clean 3 Hang Power Clean – 2 Hang Squat Clean 2 Hang Power Clean – 1 Hang Squat Clean 1 Hang Power Clean – 1 Hang Squat Clean “Right Jab” by DB 6min AMRAP: 18 Kettlebell Swings 24/16kgs RX+ 32/24

Strict Press E3MOM 8 – 4 – 2 – 6 – 3 10min AMRAP: 5 Split Jerk (alt feet) 115/75 RX+145/100 15 Box Jumps 24/20 RX+30/24 MRX20/18″ 10 Shoulder to Overhead MRX 85/60lbs30 Double Unders Handstand Walk Development 2 Pike Walks around Box10 Shoulder Taps Handstand on Wall5 Attempts HS walk100m KB OH Walk100m OH

Front Squats E3MOM 8 – 4 – 2 – 6 – 3 “A Deadly Mile” by DB For Time: 10 Sumo Deadlifts – 400m Run/Row – 20 Deadlifts Rest 1min 10 Chest to Bar Pull-Ups – 200m Run/Row – 20 Pull-Ups Rest 1min 10 Kettlebell Sumo Deadlift High Pull – 400m Row/Run – 20 Kettlebell

“GI JANE” 100 Burpee Pull-Ups for Time “RAMBO” by DB100 Burpee Chest to Bar Pull-Ups for Time “GENERAL Patton” by DB50 Burpee Muscle-Ups for Time (Bar or Ring)

“The Climb & Fall” by DB For Time: 100 Double-Unders 10 Handstand Push-Ups or 10 Shoulder to Overhead RX+ 8/4″ deficit 200m Run / Row or 0.5k Assault Bike20 Dips Bar or Ring RX+ Ring Strict 300m Row / Run 30 Deadlifts 135/95 RX+ 165/115 MRX 95/65 400m Run / Row or 1km Assault Bike40

Thruster Build Up (from floor) E2MOM 5 – 3 – 2 – 1 – 1 CrossFit GAMES WOD (RX+ option) “Friendly FRAN” 3 Rounds For Time:21 Thrusters 95/65lbs RX+115/85 MRX 75/55 21 Pull-ups RX+ Chest to Bar MRX Ring Rows

Tempo Back Squat E3MOM 5 Sets x 3-5 Reps **3sec down -2sec Hold/Isometric Squeeze – 1sec Explode up** 4 Sprint Rounds For Time: 200m Row/Run or 0.5km Assault Bike3 Front Squats 95/65 RX+115/75 MRX75/55 6 Overhead Lunges9 Back Squats200m Row/Run or 0.5km Assault Bike Rest 2min Squat Development 20 Double Kettlebell Front Rack Lunges (10ea/alt) 2 sets 10 Reps