8 Then Rest

3 Rounds

8 Minute AMRAP of:
200 Meter Run
10 Push-ups
30 Kettlebell Swings (50/35)
100′ Front Rack Kettlebell Carry (1 in each arm)

*Front rack kettlebell weight is athlete’s choice. Add weight to notes.
*Rest 2 Minutes Between Rounds
*If not enough time to run at the end of a round, substitute for 60 jumping jacks
*Score is total rounds + reps. Run counts for 20 reps

They’re Coming

For Time (15 Minute Time Cap):

10 Pull-ups
10 Burpee Box Jumps
10 Single Arm Overhead Dumbbell Lunges (30/20)
10 Alternating Dumbbell Snatches

10 Chest-to-Bar Pull-ups
10 Burpee Box Jumps (24/20)
10 Single Arm Overhead Dumbbell Lunges (30/20)
10 Alternating Dumbbell Snatches

10 Bar Muscle-ups
10 Burpee Box Jumps (24/20)
10 Single Arm Overhead Dumbbell Lunges (30/20)
10 Alternating Dumbbell Snatches

10 Ring Muscle-ups
10 Burpee Box Jumps (24/20)
10 Single Arm Overhead Dumbbell Lunges (30/20)
10 Alternating Dumbbell Snatches

Rx+ (50/35)

*Substitute your regular pull-up modification for more advanced pull-ups & muscle-ups
*Alternate arms as you choose on DB lunges.

Endurance with Some Rest

4 Rounds
With 6 Minutes on the Clock
600/500 Meter Row
20 Sit-ups
15 Wall Balls (20/14)
*Rest remainder of 6 minutes. If unable to complete work in first round, cut reps of each movement back.
*Score is total reps. Row = 60 reps. 380 reps possible

Endurance WOD (7:45am)

For Time:
100 Meter Row
10 Burpees
15 Pull-ups
200 Meter Row
10 Burpees
15 Candlesticks
300 Meter Row
10 Burpees
15 Pull-ups
400 Meter Row
10 Burpees
15 Candlesticks
500 Meter Row
10 Burpees
15 Candlesticks

Community WOD (10:00am)

With a Partner – 1 Person Working at a time, break up reps as you wish
16 Minute AMRAP of:
20 Calorie Row
20 Burpees
30 Kettlebell Swings
20 Wall Balls

Open 20.4

For time:
•30 box jumps
•15 clean and jerks, 65 | 95 lb.
•30 box jumps
•15 clean and jerks, 85 | 135 lb.
•30 box jumps
•10 clean and jerks, 115 | 185 lb.
•30 single-leg squats
•10 clean and jerks, 145 | 225 lb.
•30 single-leg squats
•5 clean and jerks, 175 | 275 lb.
•30 single-leg squats
•5 clean and jerks, 205 | 315 lb.

♀ 20-in. box
♂ 24-in. box

Time cap: 20 minutes

Scorecard for full workout details and variations: https://games-assets.crossfit.com/e0fnd09fd.pdf

20.3

20.4 Open workout is TBD. It will be announced on Thursday at 6pm.

Double Under Practice

10-15 Minutes of Double Under Practice.

If you have double unders, test 100 double unders for time.

100 Dub Gym Records
Gym Record for Women: 43 Seconds
Gym Record for Men: 42 Seconds

Double Sandwich

For Time
80 Double Unders
15 Overhead Squats (75/55)
15 Dumbbell Hang Clean & Jerks (30/20)
15 Push-ups
80 Double Unders
15 Overhead Squats (75/55)
15 Dumbbell Hang Clean & Jerks (30/20)
15 Push-ups
80 Double Unders

Rx+ (95/65lb barbell), (50/35lb dumbbells)

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