Main – CrossFit
Main WOD
M-1: Deadlift (Build to a 1RM in 20 min)
M-2: GHD Situps (2 x 12-15)
M-3: Metcon (AMRAP – Reps)
AMRAP 6 of
15 wall ball
7 burpees
Competition WOD
C-1: Metcon (No Measure)
500m row x 3 ; increase speed each set
C-2: CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
C-3: Metcon (No Measure)
Easy 1500m row ; recover
SWOD
S-A: Strict Press (Strict Press 2×10 @70%; rest 2 minutes)
S-B: Dumbell Strict Press (Dumbell Strict Press 3×10; rest 2 minutes AHAP)
S-C: Single Arm DB Row (Single Arm Dumbell Row 4×10; rest 2 minutes AHAP)
Bent over DB row with one arm.
S-D: Metcon (Calories)
5 sets; rest 3 minutes
Airdyne Sprints 20 seconds ALL OUT