Every 2:30, for 15 mins (6 sets) of:
Deadlift x 2 reps @ 88-92% of 1-RM

Against a 3-minute running clock…
30/20 Calories of Assault Bike
Max Reps of Double-Unders
Rest 3 mins, and repeat for a total of 3 sets. Note the
total number of double-unders completed in each set, and
then sum them up for your total score.

2 rounds for time of:
400 Meter Run
500 m Row 1050 m bike
400 Meter Run
25 Burpee Broad Jumps (1m min)
400 Meter Run
40 Wall Ball Shots 9/6 kg
400 Meter Run
500 m Row 1050 m bike
40 mins cap

Take 20-24 mins to build to today’s 1-RM Clean
“2008 CrossFit Games Finale”
For time:
30 Squat Clean to Overhead 70/47.5 kg

“I Go You Go”
60 Rounds for Time
1 Power Clean
2 Front Squats
3 Shoulder to overhead
4 Burpees over bar
RX 42.5/30
RX+ 50.0/37.5
30 mins time cap

Every minute, on the minute, for 30 mins (6 sets) for
max reps of:
Minute 1: 15-18/10-12 Calorie Bike or Row
Minute 2: 50 Double-Unders
Minute 3: 15 Toes to Bar
Minute 4: 60 secs of Max Reps Alt DB Snatches 22.5/15 kg
Minute 5: Rest

2 sets, perform set 1 on left (or weaker) side, then
set 2 on right (or stronger) side:
Single-Dumbbell Front Rack Reverse Lunge x 5
Single-Dumbbell Front Squat x 5
Single-Dumbbell Push-Press x 5
Single-Dumbbell Thruster x 5
Burpee x 5

“Helton”
3 rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans 22.5/15 kg
30 Burpees

Every 90 secs, for 15 mins (10 sets):
Push Press + Power Jerk
Sets 1-2 = 65-70% of 1-RM Push Press
Sets 3-4 = 75-80%
Sets 5-6 = 83-86%
Sets 7-8 = 88-90%
Sets 9-10 = 90+%

AMRAP 15 mins
21 Calories of Rowing or Assault Bike
15 Box Jumps 30″/24″ – jump up, step down
9 Strict Handstand Push-Ups

Every 2 mins, for 16 mins (8 sets):
Deadlift x 3 reps @ 85% of 1-RM

For time:
800 Meter Run
50 Chest-to-Bar Pull-Ups
800 Meter Run

Every 2 mins, for 20 mins (10 sets) of:
Sets 1-3 = 3 cleans @ 60-70%
Sets 4-6 = 2 cleans @ 70-80%
Sets 7-10 = 1 rep @ 80+%

Every 4 mins, for 16 mins (4 sets) for times:
15/10 Calories of Assault Bike
2 Shuttle Runs
20m Walking Lunges with DBs 22.5/15 kg

Rich Froning’s “For a long time WOD”

40min EMOM with a partner 1min on / 1min off

Hang cleans @ 50 / 37.5 kg

Burpees

DB snatches @ 22.5/15 kg

Wall Balls @ 9/6 to a 10” target