CrossFit Total 2 rep max
Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps
Try to squat/press/lift 2 reps with your last Total weight
AMRAP 12
15/12 Cal Rowing
8 Hang Snatches 40/25 kg
Complete as many rounds as possible in 20 minutes of:
30-second L-sit ADV: Ring L-Sit
15 ring push-ups
50 double-unders
FOR TIME
21-18-15 reps of
Deadlifts w 2 DB 22,5/15 kg
Toes to Bar
direct into
12-9-6 reps of
Cleans w 2 DB 22,5/15kg
Pull Ups ADV: C2B Pull Ups
Turkish Get Up
2-2-2-2-2-2
Karen
For Time
150 Wallballs 9/6 kg
Nasty Nancy
5 rounds for time of:
500-m run
15 overhead squats
15 bar facing burpees
♀ 57 kg ♂ 85 kg.
Reduce reps and/or load to try to finish within 30 minutes.
Awful Annie
For time:
50 double-unders
50 GHD sit-ups
5 cleans
40 double-unders
40 GHD sit-ups
4 cleans
30 double-unders
30 GHD sit-ups
3 cleans
20 double-unders
20 GHD sit-ups
2 cleans
10 double-unders
10 GHD sit-ups
1 clean
♀ 83 kg. ♂ 125 kg.
Friendly Fran
3 rounds for time of:
21 thrusters
21 chest-to-bar pull-ups
♀ 40 kg. ♂ 52kg
Reduce reps and/or loading to try to finish within 12 minutes.
AMRAP 12
4 Burpees
8 Walking Lunges w KB
16 KB Twists 24/16 kg
32 Double Unders/Single Unders
Max freestanding handstand hold
Then,
Damn Diane
3 rounds for time of:
15 deadlifts
15 strict deficit handstand push-ups
♀ 93 kg., 5 cm. deficit
♂ 143 kg., 9 cm deficit
Reduce reps and/or loading to try to finish within 15 minutes.