5 Rounds for time:

Run 200 meters

6 Muscle-ups

30 Double unders

3 Rounds of:

Wall-ball, 20/14 pound ball, 10/9 ft (Reps)
Hang Power Cleans, 95/65 pounds (Reps)
Box Jump, 20" box (Reps)
Barbell Lunge, 95/65 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

On the minute every minute for 7 minutes: Push Press x 2 reps.

*weight will be cleaned from the floor.

Then:

4 Rounds for time:

Run 400 Meters

15 Strict Shoulder Press 95/65

30 Sit-ups

10-9-8-7-6-5-4-3-2-1 reps for time of:

Strict Pull-ups

Weighted Push-ups 45/25

Squat Clean 155/105

CrossFit Games Open Workout 13.1

As many reps as possible in 17 mins of:

40 Burpees

30 Snatches, 75/45 lbs

30 Burpees

30 Snatches, 135/75 lbs

20 Burpees

30 Snatches, 165/100 lbs

10 Burpees

Max reps in time remaining, Snatch, 210/120 lbs

In teams of two, with one partner working at a time, alternate rounds to complete as many rounds as possible in 18 minutes of:

4 Power Cleans 155/105

8 Pull-ups

12 Box Jumps 24/20

Bench Press: 5-5-5-5-5

Then:

21-18-15-12-9-6-3 reps for time of:

Shoulder to Overhead 95/65

Weighted Sit-ups

Tabata Row

Rest 1 minute

Tabata Burpee

Rest 1 minute

Tabata Wall Ball 20/14

Rest 1 minute

Tabata Box Jumps 24/20

10-9-8-7-6-5-4-3-2-1 Reps for time of:

Hang Power Snatches 115/80

Push-ups

Toes to Bar

On the minute every minute for 8 minutes: Squat Clean + 1 Front Squat.

Then:

”Badger”

3 Round For Time:

30 Squat Cleans (95/65)

30 Pull-Ups

Run 800 Meters

14 Minute AMRAP of:

5 Power Cleans 155/105

5 Push Jerks 155/105

15 Sit-ups

In teams of 2, with 1 partner working at a time, complete for time:

100 Box Jumps 24/20

50 Deadlifts 185/125

75 Push-ups

75 Pull-ups

40 Squat Clean 135/95

For time:

Row 500 Meters

30 Strict Burpees

30 Power Snatches 95/65

30 Lunges

30 KB Swings 53/35

30 Handstand Push-ups

Run 400 Meters

AMRAP in 15 Minutes of:

5 Thrusters 115/80

8 Toes to Bar

30 Double Unders

On the minute every minute for 7 minutes: Power Clean x 2 reps.

Then:

For Time:

30 Burpees

30 Power Cleans 75/55

20 Burpees

20 Power Cleans 115/80

10 Burpees

10 Power Cleans 185/125

5 Burpees

5 Power Cleans 225/155

“Warm-up”

Run 400

20 Strict Pull-ups

*time cap 5 minutes

Then:

3 Rounds For Time:

25 Weighted Step-ups

25 Pull-ups

25 Push-ups

For Time:

Row 60 Calories

45 Deadlifts 225/155

90 Wall Ball 20/14

”Beach Wod”

Partner WOD: Each Station is 4 minutes long! :30 transition time. Both partners working at the same time. Partners alternate movements.

Station 1)

AMRAP 4 minutes:

partner 1- Swim 100m

Partner 2- Air Squats

Station 2)

AMRAP 4 minutes:

Partner 1- Soft Sand Sprint 100m

Partner 2- Sit-Ups

Station 3)

AMRAP 4 minutes:

Partner 1- Sandbag Drag 100m

Partner 2- Burpees

Station 4)

AMRAP 4 minutes:

Partner 1- Sandbag Lunge 100m

Partner 2- Plank Hold

“Class Wod”

In teams of 2 with 1 Partner working at a time, complete for time:

Camana Bay Hill Run (Together as a team)

75 Power Clean 95/65

50 Burpees

75 Toes to Bar

50 Hang Power Snatches 95/65

On the minute every minute for 8 minutes: Back Squat x 2 Reps.

Then:

AMRAP in 12 Minutes of:

Run 200 Meters

8 Back Squats 135/95

8 Strict Handstand Push-ups

5 Rounds for Time:

15 KB Swings 70/53

6 Ring Muscle-ups

30 Sit-ups