“13.2 - CrossFit Games Open Workout”

Complete as many rounds as possible in 10 mins of:

5 Shoulder-to-Overheads 115/75

10 Deadlifts 115/75

15 Box Jumps 24/20

Back Squat 5-5-5-5

Then:

“Jackie”

Row 1000 meters

50 Thrusters 45/35

30 Pull-ups

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

25 Rounds for time:

7 Wall Ball Shots 20/14

6 Box Jump 24/20

5 Power Clean 115/80

*alternate exercises. You go I go style.

5 rounds for time of:

9 Power Snatches, 95/65 lbs

12 Weighted Step-ups, pick load

9 Lateral Burpee Over Bar

Gym Closed for the Holiday! Happy New Year!!

Reminder: OPEN GYM 7:30am-10am ONLY!

2-4-6-8-10-8-6-4-2 reps for time:

Burpees

Kettlebell Swings 53/35

Toes to Bar

3 rounds, each round for time, of:

10 Power Cleans, 135/95 lbs

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

*Rest 3 mins between each round.

Complete as many rounds as possible in 18 mins of:

5 Thrusters, 95/65 lbs

7 Hang Power Cleans, 95/65 lbs

9 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs

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

100 Wall Ball 20/14

Row 2000 meters

75 pull ups

150 sit-ups

"12 Days of Christmas"

*Follow the same structure as the song...for example:

1. Run

2. Power Cleans, 1 Run

3. Burpees, 2 Power Cleans, 1 Run

4. Box Jumps, 3 Burpees, 2 Power Cleans, 1

Run

etc.......

For Time (32 min Cap):

1. Run 100 Meters

2. Power Cleans 135/95

3. Burpees

4. Box Jumps 24/20

5. Push-ups

6. Pull-ups

7. Toes to Bar

8. KB Goblet Squats 53/35

9. KB Swings 53/35

10. Wall Balls 20/14

11. Deadlifts 135/95

12. Handstand Push-ups

5 Rounds:

2:30 ON / 1:00 REST. Each 2:30 work interval:

Row 250/200 meters

5 Hang Power Cleans 135/95

Max Shoulder-to-Overhead in remaining time

Score: Total Shoulder-to-Overhead reps (sum of all rounds)

Deadlift 3-3-3-3

Then:

For time:

5 rounds of:

10 Deadlifts 225/155

10 Toes-to-bars

-- then --

Run 1 mile

In teams of 2, with 1 partner working at a time, alternate movements to complete:

10 Rounds for time of:

30 Air Squat

12 Hang Power Clean 135/95

15 Box Jumps 24/20

For time:

70 Burpees

60 Sit-ups

50 Kettlebell Swings 53/35

40 Toes-to-bars

30 Handstand Push-ups

4 rounds for time of:

Shuttle Run 200 meters

12 Back Squats 115/80

10 Strict Pull-ups

Complete as many rounds as possible in 18 mins of:

9 Push Press 125/85

14 Sit-ups

14 Box Step-ups 24/20

The Chief

For 5 cycles: AMRAP in 3 mins of:

3 Power Cleans, 135/95 lbs

6 Push-ups

9 Air Squats

Rest 1 min between each cycle. For each cycle restart the AMRAP.

21-15-9 reps, for time of:

Overhead Squats 95/65

Lateral Burpees over bar

Toes-to-bar

In teams of 2, with 1 partner working at time, alternate movements:

Complete as many rounds as possible in 21 mins of:

21/17 Row Calories

15 Power Snatches 75/55

9 Burpee Over Rower

Complete as many rounds as possible in 14 mins of:

Shuttle Run 200 meters

3 Wall Walks

14 Weighted Walking Lunge steps, pick load

8 Toes-to-bars