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“Tricky Tabata” by DBFor Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40/32/24/20/12kgs Rest 2 minute/rotate Tabata Push Press 55/45 75/55 95/65 115/75 Rest 2 minute/rotate Tabata Toes to Bar Rest 2 minute/rotate Tabata Kettlebell Goblet Step-Ups 30/24/20/18/12″ Rest 2 minute/rotate Tabata WallBall Sit-Ups (unanchored) 20/14/10lbs Rest 2 minute/rotate Tabata Over the Bar Burpees […]

Clean Build Up E2MOM 5 – 3 – 2 – 1 – 1 CrossFit Games WOD (RX+) “Awful Annie” For Time: (20min cap) 50 – 40 – 30 – 20 – 10 rep rounds of: Double Unders WallBall Sit-Ups 20/14 MRX 14/10lbs 5 – 4 – 3 – 2 – 1Cleans 185/125 RX+275/185 MRX135/95 Core &

“GRACE”For Time: (10min cap) 30 Clean & Jerks 135/95lbs MRX 95/65 (ground to shoulder to overhead) REST 5min “Grace on the GO” by DB For Time: (16min cap) 5 Over the Bar Burpees200m Run, Row or 0.5k Bike 10 Deadlifts 135/95 MRX 95/65 5 Over the Bar Burpees200m Run, Row or 0.5k Bike 10 Hang Cleans5 Over the Bar Burpees200m

Run/Row 600m or 1.5k Bike x 12min E4MOM (score is slowest time of the 3) REST 4min Start WOD For Time: (18min cap) 600m Run/Row or 1.5k Bike 50 Sumo Deadlift High Pull 75/55 RX+95/65 MRX 45/35lbs 50 Toes to Bar MRX 50 Knees to Navel50 Shoulder to Overhead600m Run/Row or 1.5k Bike Core & Guns Development 25 Barbell Curls25 Glute Ham

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 “Team HERO WOD” LAURA 21min AMRAP: 30 Calorie Row20 Over the Rower Burpees10 Power Cleans 155/105 MRX 115/75 *One Athlete Works, One Rests, share the reps as desired* Special Agent Laura Schwartzenberger, 43, was killed while executing

Hang Squat Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 “Right Jab” by DB 6min AMRAP: 18 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/126 Muscle Ups Bar or Ring *opposite MRX Chest to Bar/Chest to Ring 12 Goblet Squats REST 3min “Left Hook” by DB 6min AMRAP: 6

Strict Press Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 12min AMRAP: 48 Double Unders12/10 Barbell Push-Ups MRX Push-ups6 Strict Press or Handstand Push-Ups 115/75 MRX 75/55 or 2/4” rise Handstand & Core Development 5 Wall Walks10 Handstand Shoulder Taps Facing Wall 5 Attempts Handstand walk1 min High Plank Hold25 Band

Run/Row 200m or 0.5k Bike x 10min E2MOM (score is slowest time of the 5) REST 2min Start WOD For Time: (13min cap) 200m Run/Row or 0.5k Bike 50 Pull-ups MRX Ring Rows50 Wallball Sit-Ups 20/14lbs MRX 20/10lbs 50 Dumbbell Snatch (alt arms)200m Run/Row or 0.5k Bike Dumbbells = 50/35lbs MRX 35/20lbs Core Development 20 Weight Plate Ground to Overhead 45 /

For Max Load E2MOM x 14min1 Clean (power or squat) to1 Front Squat to1 Shoulder to Overhead *a squat clean does not count as the front squat, still perform Front Squat* “A New Goal” by DB For Time: (15min cap) 30 Cleans 135/95 RX+155/105 MRX 95/65 30 Front Squats30 Shoulder to Overhead *can squat clean in

“MAXTON” (RX+) 13 Rounds For Time: (50min cap) 8 Strict Pull-Ups RX+Strict w/ Weight Vest MRX Pull-up 26 Box Step-ups 24/20” RX+24/20”w/ Weight vest21 Burpees RX+w/ Weight Vest MRX 20/18” *Weight Vest RX+ = 20/14lbs* In honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members killed during the attack outside