Back Squat

1 x 10 @ 60%

1 x 8 @ 65%

1 x 6 @ 70%

Burgener Warmup

AMRAP 8 min

7 Power Cleans 50/35 7

Burpees

Strict Press

1 x 10 @ 60%

1 x 8 @ 65%

1 x 6 @ 70%

4 Rounds for time

20 Cal Row
16 DB Snatch 22.5/15 kg

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“Girls Gone Wild” In teams of 2 – for time.

1 mile Run
“Karen”
150 Wall Balls 9/6 kg -10’ Target

“Isabel”
30 Snatches 60/42.5 kg

“Grace”
30 Clean & Jerks 60/42.5 kg
1 mile Run

Athletes must run together & split the Reps Evenly Scaling Options

Wall Balls (6/4) – (6/4) to 9’ Target Isabel (52.5/35) – (42.5/30)

“Lynne”

5 Rounds of:

Max Bench Press (bodyweight)

Max Pull-Ups

Rest as needed between movements and rounds.

In teams of 2, alternating complete rounds,

AMRAP in 15 minutes of:

14 Calories of Rowing

7 Thrusters 60/42.5 kg

7 Strict Pull-Ups

Rest until the running clock reaches 20:00, and then…

In teams of 2, alternating complete rounds, AMRAP in 15 minutes of:

14 Calories of Rowing

14 Toes to Bar

4 sets of:
Pause Front Squat @ 24X1 + 2 Front Squats

Rest 2 minutes

Goal is to match or improve on the four heaviest loads used last

For Time.
3 Hang Squat Cleans (60/42.5) 6 Chest-to-Bar Pull-Ups
6 Hang Squat Cleans
12 Chest-to-Bar Pull-Ups
9 Hang Squat Cleans
18 Chest-to-Bar Pull-Ups
12 Hang Squat Cleans
24 Chest-to-Bar Pull-Ups

Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)

“CrossFit Games Open Workout 19.3”

For time:

50m-Dumbbell Overhead Walking Lunge 22.5/15 kg
50 Dumbbell Box Step-Ups 24’/20′
50 Strict Handstand Push-Ups
50m -Handstand Walk

Time Cap = 10:00

EMOM for 30 minutes (6 sets of each):

Min 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Min 2 – 20 Wall Ball Shots 9/6
Min 3 – 25 Push-Ups
Min 4 – 15 Box Jump-Overs 24’/20′
Min 5 – 30-Second Front Leaning Rest on Rings

Please adjust the repetitions to provide a sufficient challenge to your current ability level.

In teams of 2, alternating full rounds,

complete AMRAP in 40 minutes of:

5 Strict Pull-Ups
10 Push-Ups
20 Air Squats

*Every 6 rounds (3 each teammate), teams must run 400 meters.