“Helen”
Complete 3 Rounds for Time:
400 meter Run
21 KB Swings (50/35)
12 Pull-ups

Kettlebell Turkish Get-ups
Every 90 seconds for 7:30, perform 1 TGU per arm, increasing weight if able.

Every 4 Minutes on a 16 minute Clock:
25 Wall Ball Shots (20/14)
20 Box Jumps (24/20)
15 Push-ups

7 Minute AMRAP:
10 Sumo Deadlift High Pull (115/75)
10 Push Press (115/75)

Complete 500 Double Unders for Time:
At the beginning of each minute, perform 3 Deadlifts (225/155). Execute as many double unders as possible until the end of the minute.
*15 minute Time Cap

Open 18.2
1-2-3-4-5-6-7-8-9-10
DB Squats (50/35)
Bar-facing Burpees
Open 18.2a
1 Rep Max Clean
*Time Cap = 12 minutes
(See games.crossfit.com for full rules.)

Endurance WOD (7:45a)
Complete for Time:
Cash-In: 1 mile Run
“Karen + Johnny”
35 Pull-ups
35 Burpees
35 Hang Power Cleans (115/75)
35 Push Press (115/75)
35 KB Swings (50/35)
35 Sit-ups
35 Pull-ups
Cash-Out: 1 mile Run

Community WOD (10:00a)
Complete for Time:
Cash-In: 400 meter Run
3 Rounds of:
10 Pull-ups or Ring Rows
10 Burpees
10 Hang Power Cleans with DBs or Barbell
10 Push Press with DBs or Barbell
10 Sit-ups
Cash-Out: 400 meter Run
*Time Cap = 25 minutes

Option #1: “Baseline” Re-Test
Complete for Time:
500 meter Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Option #2: Strength Superset
Complete 4 Rounds for Quality of:
Single-leg Deadlift (5 per leg)
Bulgarian Split Squat (5 per leg)
*Use Kbs or DBs and increase weight each round as able.

8 Minute AMRAP:
12 Ball Slams (30/20)
100 meter Sprint

Complete for Time:
500 meter Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Accessory Work
Complete 3-4 Rounds for Quality of:
Side Planks with Hip Dip (10 per side)
Pallof Press (10 per side)
Hyperextension on Stability Ball (10 reps)