Level 7 Row WOD:
1 minute Easy (RPE 4)
4 minutes @ RPE 7 (~best 5k pace)
1 minute Easy
4 minutes @ RPE 7
1 minute Easy

Complete for Time:
2 mile Run

7 x 500 meter Descending Row Intervals + Chest to Bar Pull-up Ladder
*Choose an interval send-off: 3:00, 2:30 or 2:00 for the intervals. The goal is to decrease the row time each interval. In the recovery time of equal length, complete the chest to bar pull-up reps.
 C2B Pull-up Ladder:
14, 12, 10, 8, 6, 4, 2

 Warm-up Row WOD:
5 minutes steady rowing, building effort each minute (RPE 4 – RPE 8)

“Crossfit Total”
Back Squat
1-1-1
Shoulder Press
1-1-1
Deadlift
1-1-1

Level 8 Row WOD:
1 minute Easy (RPE 4)
2 minutes @ RPE 8 (~best 1k pace)
1 minute Easy
2 minutes @ RPE 8
1 minute Easy
2 minutes @ RPE 8
1 minute Easy

Snatch Balance
3-3-3-3

8 Minute AMRAP:
3 Hang Squat Snatch (95/65)
10 Toes to Bar
30 Double Unders

“Eva meets Kelly meets Helen meets Annie”
Complete for Time:
800 meter Run
30 Kb Swings (70/50)
30 Pull-ups
400 meter Run
30 Box Jumps (24/20)
30 Wall Ball Shots (20/14)
400 meter Run
21 Kb Swings (50/35)
21 Pull-ups
150 Double Unders
150 Sit-ups

Level 9 Row WOD:
2 minutes Easy (RPE 4)
1 minute @ RPE 9 (~best 500m pace)
2 minutes Easy
1 minute @ RPE 9
2 minutes Easy
1 minute @ RPE 9
1 minute Easy

Open 11.2
15 Minute AMRAP:
9 Deadlifts (155/100)
12 Push-ups
15 Box Jumps (24/20)
(See games.crossfit.com for full rules & details.)

Level 8 Row WOD:
1 minute Easy (RPE 4)
2 minutes @ RPE 8 (~best 1k pace)
1 minute Easy
2 minutes @ RPE 8
1 minute Easy
2 minutes @ RPE 8
1 minute Easy

12 Minute AMRAP:
20 Sit-ups
10 Kb OH Walking Lunges, L arm (50/35)
10 Kb OH Walking Lunges, R arm

Level 7 Row WOD:
1 minute Easy (RPE 4)
4 minutes @ RPE 7 (~best 5k pace)
1 minute Easy
4 minutes @ RPE 7
1 minute Easy

As many reps as possible in 3 Minutes of:
Burpees
*Rest 3 minutes
As many reps as possible in 3 Minutes of:
Double Unders
*Rest 3 minutes
As many reps as possible in 3 Minutes of:
Calorie Row
*Rest 3 minutes
As many reps as possible in 3 Minutes of:
Wall Ball Shots (20/14)

Level 6 Row WOD
1 minute Easy (RPE 4)
8 minutes steady pace @ RPE 6 (~1 hr pace)
1 minute Easy

On a 2 Minute Clock:
200 meter Run
Complete max reps Strict Pull-ups in remaining time
*Rest 2 minutes
On a 2 Minute Clock:
250 meter Row
Complete max reps Hang Power Cleans (115/80) in remaining time
*Rest 2 minutes
REPEAT!

Level 10 Row WOD:
2.5 minutes Easy (RPE 4)
30 seconds Rest
6 Min EMOM: 6 HARD pulls from a complete stop and then rest or lightly row (ALL OUT effort!)
1 minute Easy

Complete 3 Rounds for Time:
800 meter Run
15 Overhead Squats (75/55)
15 Sumo Deadlift High Pulls (75/55)