CrossFit Rx – CrossFit

Sumo Deadlift (4×5 Sumo Deadlift @5/6 RPE (4-6 RIR) )

“Detention” (AMRAP – Reps)

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders

Finisher

Barbell glute bridge 4×8

CrossFit Rx – CrossFit

5k Run (Time)

Max Effort 5k Run

Finisher

5-7 sets:

Hanging or Parallette L-sit x10s

CrossFit Rx – CrossFit

“Friend Zone” (AMRAP – Reps)

Teams of 2

AMRAP 20:

50/35 Calorie Assault Bike

40 Kettlebell Snatches (53/35)

30 Deadlifts (225/155)

20 Strict Toes To Bar

CrossFit Rx – CrossFit

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

CrossFit Rx – CrossFit

“Tour De Candler Park” (No Measure)

AMRAP 35:

Assault Bike for Calories
*Every 5 minutes off to do 1/1 TGU and 200m Run

Finisher

5 min parasympathetic breathing from supine 90/90 @ 3152 tempo