WODs

Strength: Bench Press – work to a heavy set of 3 Then, 7 rounds for time of: 10 Grasshoppers 10 Paralette pass-thrus 5/5 One-arm overhead squats with KB (24/16k)

Strength: Front squat 3-3-3-3-3 Then, as many rounds and reps as possible in 15 minutes of: Run 200m with med ball (20/16lb) 15 Box jumps (24/20″) 15 Goblet squats (24/16k)

For time: 25 Handstand push ups 50 Toes-to-bar Run 800m 75 Push-press (75/55lb) 150 Double-unders

12.4 CF Games Open WOD Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots (20lb to 10′ target/14lb to 9′ target) 90 Double-unders 30 Muscle-ups

“White” Five rounds for time of: 3 Rope ascents to 15′ 10 Toes to bar 21 Walking lunge steps with 45/25lb plate held overhead Run 400 meters U.S. Army First Lieutenant Ashley [...]

Strength: Squat – Work to a heavy set of 3 Skill: Hand Stand holds to HSPU progression Then 10 Min AMRAP of: 10 HSPU 15 Pull-ups 20 Sit-ups

For time: Run 200m 40/40 Sledgehammer Swings (16lb) 20/20 KB cleans (24/16k) Run 400m 30/30 Sledgehammer swings 15/15 KB cleans Run 600m 20/20 Sledgehammer swings 10/10 KB cleans Run 800m 10/10 [...]

Strength: Power cleans – work to a heavy set of 3 reps Then, for time: Power clean and burpee ladder: 10 Power clean (135lb/85lb) 1 burpee 9 clean 2 burpee 8 clean 3 burpee 7 clean 4 burpee [...]

Strength: Strict press – work to a heavy set of 3 Then, AMRAP 6 minutes – rest 1 minute – AMRAP 6 minutes, of: 5 Dead-hang pull-ups 10 Push-ups 10 KB swings (24/16k) Run 200m

CrossFit Games Open 12.3 AMRAP 18 minutes of: 15 Box jumps (24/20″) 12 Push-press* (115/75lb) 9 Toes to bar * can also be strict press, push-jerk, or split jerk