Main – CrossFit

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Main WOD

M-1: CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Scale MU w/ bar MU or C2B pull up

Scale OH squats as needed….make it tough

M-2: Barbell Row (3 x 12-15 reps)

M-3: GHD Situps (3 x 12-15)

Competition WOD

C-1: Metcon (3 Rounds for time)

3 sets each for time of

10 HSPU 2″ deficit

20 KB swings 70/53

Rest 60s b/t

C-2: Metcon (3 Rounds for time)

3 sets each for times of

12 C/J 155/105

12 alt lunges w/barbell

Rest 90s min b/t

C-3: Metcon (AMRAP – Reps)

In 9 min men / 10 min ladies

row 2k,then max rep DU in

time left over

Score is DU


S-: Metcon (Weight)


Bench Press




60% 3xAMRAP; rest 2-3 minutes


Ring Push-Ups

5×10 @40X0; rest 60 seconds


Barbell Chinese Rows

5×10; rest 2 minutes AHAP


4 sets: rest 60 seconds

Push-Up Plank Hold x 120 seconds

Categories: WOD

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