Burpees

25 min AMRAP

• 5 x DB Devil Presses
• 50m Run
• 8 x Toes-to-Bar
• 50m Run
• 5 x Man Makers
• 50m
• 8 x Pull-ups
• 50m Run

Bench Press

• 2 x 5 (95/65)
• 1 x 5 (135/85)
• 1 x 3 (155/115)
• 1 x 2 (185/ 125)
• 3 x 5 (200/ 145)

5 rounds for Time

• 3 x cleans
• 5 x Dips
• 8 x Burpees Over Bar

10-minute AMRAP

• 7 KB Swings. (53/24)
• 7 Push-ups
• 7 Toes-to-bar

5 minute Rest

10-minute AMRAP

• 7 wall balls. (20/14)
• 7 burpees
• 7 KB Deadlifts (53s/24)

5 rounds for time

• 5 deadlifts (315/185)
• 8 bar-facing burpees

Cash-out: 1300m Row

Add 100m of rowing per 10lb weight reduced on DL.

CrossFit® Open workout 23.2

23.2A AMRAP in 15 minutes

• 5 burpee pull-ups
• 10 Shuttle Runs ( 1 rep = 25ft out/ 25ft back)

*Add 5 burpee pull-ups after each round

23.2B 5 minutes

• Establish 1-rep-max thruster (from the floor)

24 min ALT EMOM

• Odd Minutes:
  • 5 Snatches at 105lbs
  • 5 Over the Bar Burpees
• Even Minutes
  • 10 Cal Assault Bike
    

6 Rounds for time (40min cap)

• 7 Ring Dips
• 7 Thrusters (95/65)
• 7 Toes-to-Bar
• 7 Deadlifts (255/165)
• 7 Burpees
• 7 KB Swings (70/53)
• 7 Pull-ups

2 x 25m overhead med ball carries.

Optional Strength: Squats

• Squat Warm Up
• 3 x 5 workset

The Ghost
6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders, jump rope, or plate jumps
1 minute of rest

Off CrossFit® main site.

Optional: Deadlift

• Strength Warm Up
• 1 x 5 workset

24 min AMRAP

• 7 Push-ups
• 7 Thrusters (115/75)
• 7 Toes-to-Bar
• 7 Burpees
• 7 Kettlebell Swings (2/1.5 pood)
• 7 Pull-ups
• 7 Lunges with Kettlebell.

1, 2, 3, 4, 5, 4, 3, 2, 1 For Time (16 min cap)

• Deadlifts (315 / 185)
• Bar Facing Burpees
• Wall Walks