For Time:

Cash-In:

100 Double-Unders

Then, perform:

12 Power Snatches (95/65)

24/18 Calorie Row

6 Alternating Single-Arm Dumbbell Devil Presses (50/35)

12 Power Snatches (95/65)

24/18 Calorie Row

6 Alternating Single-Arm Dumbbell Devil Presses (50/35)

12 Power Snatches (95/65)

24/18 …

Push Press

• 3-3-3-3-3
• New Set Every 2:00
• Progressive

As Many Rounds and Reps as Possible In 12 Minutes:

3 Shoulder to Overhead 95/65

3 Toes to Bar

3 Box Jumps 24/20

6 Shoulder to Overhead

6 Toes to Bar

6 …

For Time:

75/50 Calorie Row

20 Suitcase Reverse Lunges (35/20’s)

60/40 Calorie Row

20 Suitcase Reverse Lunges

45/30 Calorie Row

20 Suitcase Reverse Lunges

30/20 Calorie Row

20 Suitcase Reverse Lunges

15/10 Calorie Row

20 Suitcase  Reverse Lunges

• RX+ Dumbbell

3 Rounds For Time:

21/15 Calorie Bike

21 Pull-ups

Directly into…

3 Rounds:

9 Hang Power Cleans 115/75

9 Front Squats

• RX+ 135/95 Barbell

Accessory:

Stretch

1:00 Couch Stretch (Right) https://youtu.be/eoPmgjyj9-Q 

1:00 Couch Stretch (Left)

1:00 Pigeon Pose (Right) https://www.youtube.com/watch?v=DWxkG6QsGGE…

Deadlift

• 5-5-5-5-5
• New Set Every 2:00
• Progressive
• No Touch and go

Metcon:

12 Minutes:

Every Minute On The Minute (4x Rounds)

#1 10 Russian Swings (Heavy)

#2 20 Ab Mat Sit-Ups

#3 40 Double Unders

RX+ Toes to Bar for …

Metcon:

As Many Reps as Possible in 4 Minutes

Row 500/400m

21 Thrusters 95/65

• Max burpees with remaining time

Rest 4:00

As Many Reps as Possible in 4 Minutes

Row 500/400m

15 Thrusters 115/75

•  Max burpees with remaining time

Rest …

For Time:

80/60 Calorie Bike

60 AbMat Sit-ups

40 Goblet Step Back Lunges 50/35

20 Dumbbell Burpees 50/35’s

40 Goblet Step Back Lunges 50/35

60 AbMat Sit-ups

80/60 Calorie Bike

• Dumbbell Burpee = Holding DB’S in suitcase position (drop down,

CrossFit Open 11.5

As Many Rounds And Reps As Possible In 20 Minutes:

5 Power Cleans 145/105

10 Toes-To-Bar

15 Wall Balls 20/14 – 10/9 

…

Bench Press

• 5-5-5-5-5
• New Set Every 2:00
• Across (approx 75%)

5 Rounds For Time:

7 Left-arm Dumbbell Rows

7 Right-arm Dumbbell Rows

21 Dumbbell Bench Presses

500m Row (24/18 calories Bike)

• Men: 50-45lbs . Dumbbells
• Women: 35-30lbs. Dumbbells
• RX+ Rows

Rope Climbs:

• Rope Climb Footholds:
  • J-Hook
  • Spanish hold (wrap)

As Many Rounds and Reps as Possible in 15 Minutes:

15/12 Assault Bike Calories (20/15 Row Calories)

50 Double-Unders (100 singles)

3/2 Rope Climbs

• RX+ 20/15 Calorie Bike

L-2 Accessory:

30 …