“Annie”
50-40-30-20-10
Double Unders
Sit-ups

“Bradley”
Complete 10 Rounds for Time:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
*Rest 30 seconds between rounds

7 Min AMRAP:
10 Power Snatch (75/55)
3 Bar Muscle-ups

(See games.crossfit.com for full rules and details.)

Two Rounds for Max Reps:
2 minutes of Burpees
*Rest 1 minute
2 minutes of Air Squats
*Rest 1 minute
2 minute of Handstand Push-ups
*Rest 1 minute
2 minutes of Butterfly Sit-ups
*Rest 1 minute

Split Jerk
1-1-1-1-1-1-1

7 Minute EMOM:
20 Double Unders
2 Split Jerks (70% 1RM)

Snatch Deadlift
2 x 4 @ 80%
Squat Snatch
2 x 3 @ 70%
Hang Squat Snatch
2 x 2 @ 60%
Snatch Balance
2 x 1 @ 50%

Find your 5RM Deadlift

9-15-21
Calorie Row
Power Clean (135/95)
Ring Push-ups

Complete for Time:
Run 800 meters
Row 1000 meters
50 Wall Ball Shots (20/14)
50 Hollow Rocks
50 Med Ball Cleans (20/14)
50 Sit-ups
50 Burpees
Row 1000 meters
Run 800 meters

4 Min AMRAP + bonus time:
25 Toes To Bar
50 Double Unders
15 Squat Cleans*
Time extends 4 minutes each time a round is completed.
*Reps decrease. Load increases.

(See games.crossfit.com for full rules and details.)

Gymnastics Double Tabata:
Pick 2 gymnastics skills from the list per Tabata, alternating between movements. Rest 1 minute between Tabatas.
Skill List: Rings Dips, Rope Climbs, HSPU or Handstand Holds, Knees to Elbows, Toes to Bar, Air Squats, Lunges

Complete for Time:
Run 1 mile
20 Strict Pull-ups
50 Sit-ups
50 Hand Release Push-ups
5 Rope Climbs

Find your 5RM Back Squat
*Spend 15 minutes finding your 5RM back squat.

Complete 4 Rounds for Time:
20 Push Press (115/80)
20 Box Jumps (24/20)