Strength Training:
6 Rounds-
4 Push Press @ 70%

Metabolic Conditioning:
CrossFit Games Event 12: “2223 Intervals”
3 Rounds: 2 Minutes On, 1 Minute Off
2 Pullups
7 Burpees
Max OHS (95/65)

1 Round: 3 Minutes On, 1 Minute Off
2 Pullups
7 Burpees
Max OHS (95/65)

*This workout is for time or for total repetitions. It is completed once 75 OHS have been completed or once time has run out.


3 Rounds-
AMRAP 5 Minutes-
5 Pullups
10 Pushups
15 Air Squats

Rest 1 minute.

EMOM 5 Minutes-
1 Clean & Jerk
*Build to a heavy single.


Strength Training:
8 Rounds-
3 Back Squats @ 75%

Metabolic Conditioning:
AMRAP 8 Minutes-
2 Power Cleans (135/95)
2 Power Jerks (135/95)
8 Burpees Over Bar


12Sep

“Amanda”

Strength Training:
5 Rounds-
2 Hang Snatch
1 Snatch
@ 65%

Metabolic Conditioning:
“Amanda”
9-7-5
Muscle-Up
Snatch (135/95)


For Time-
2001m Run
11 Box Jumps (24″/20″)
11 Thrusters (105/65)
11 Burpee Pullups
11 Power Snatch (105/65)
11 HSPU
11 Dumbbell Snatch (50/35)
11 Pullups
11 Power Cleans (105/65)
11 Power Jerks (105/65)
2001m Run