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)

Bench Press
3-3-3-3
@ 80% 1RM

Row Intervals:
6 x 1:00 STRONG!
~2:00 rest
*The goal is to maintain or increase meters each interval.

14 Min EMOM:
Odd minutes: 20 Double Unders + 10 Sit-ups
Even minutes: 1 Snatch Grip Deadlift + Hang Snatch + Overhead Squat (115/80)

3 x 3 Min AMRAP:
5 Slam Balls (30/20)
10 Kb Swings (50/35)
15 Air Squats
*Rest 1 minute between rounds & pick up where you left off for the subsequent round.

“Miracle Mile”
Run 400m
25 Kb Swings (50/35)
Farmers Walk 200m (45/30)
Waiters Walk 200m (45/30)
25 Box Jumps (24/20)
100m Sprint
100m Walking Lunge
100m Sprint
100m Walking Lunge
5 Burpees
Run 400m with a Med Ball (20/14)