Fight Gone Bad
3 rounds for reps:
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (25/35 kg)
1:00 box jumps (20 in)
1:00 push presses (25/35 kg)
1:00 row for calories
– Rest 1:00 between rounds.
Back squat
5-5-5-5-5
For time:
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars
HEAVY DAY
EMOM 20:
Min 1: 8 alternating back-rack reverse lunges
Min 2: 5 box jumps
Min 3: 3 rope climbs (4.6/4.6 m)
Min 4: rest
10.00 CrossFit
11.30 HYROX
For time:
1-2-3-4-5-6-7-8-9-10
Push press (30/50 kg)
– Run 100 meters after each round.
Every 10:00 for 3 sets:
500-m row
AMRAP 20 with a partner:
5 strict toes-to-bars
15 double-DB front squats (15/22.5 kg)
10/6-cal Echo bike
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the bike.
For time:
150 double-unders
125 air squats
100 sit-ups
75 push-ups
50 pull-ups
25 deadlifts (65 kg/100 kg)
On a 15:00 clock:
75 burpees
– Every minute on the minute (including 0:00) complete 5 power snatches (25/35 kg)
In the remaining time:
Find a 1-rep-max power snatch