Dumbbells

20min AMRAP

• 8 Toes-to-Bar
• 10 DB Hang Clean and Jerks (50/35) – 5 each arm
• 14 / 12 cal Row

A repeat of CrossFit’s® 18.1 open workout

12-min AMRAP

• 12 cal row
• 24 1-arm Alt DB Snatches (50/35)
• 24 Weighted Lunges

then immediately into

For Time (cap 8:00min)

• 1,500m Row

4 rounds for time (20min Cap)

• 23 Cal Row
• 23 Burpee Dumbbell/Kettlebell Deadlift (50/35)

Published by CrossFit®

Metcon

For Time: 3 Rounds

• 30 Cal Assault Bike or 40 cal C2 Bike
• 10 DB Deadlifts (you pick the weight)
• 5 DB Push Presses

Metcon

18 Min AMRAP (Partner – You Go, I go)

• 8 Cal Assault Bike
• 5 KB Deadlifts (53’s/35’s)
• 25 meter Farmer Carry

Metcon

AMRAP 15 Min. (CrossFit® Open Workout 22.1)

• 3 Wall Walks
• 12 Alt 1 arm DB Snatches (50/35)
• 15 Box Jump Overs (24″/20″)

Metcon

For Time (20min Cap)

• 50 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs
• 40 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs
• 30 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs
• 20 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs
• 10 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs

♀︎ 35 | ♂︎ 50
♀︎♂︎ 20″ Box

10-min Warm-Up

• Squat Therapy
• Squat Warm-Up
• Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

• 6 x Deadlifts. (75% of 1 RM)
• 15 x Toes-to-bar
• 1:00min Trap Bar Carrier (195/125)
• 12 x Weighted Back Racked Lunges (95/65)
• 15 x Toes-to-bar
• 6 x Squats (75% of 1RM)

10-min Warm-Up

• Squat Therapy
• Squat Warm-Up
• Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

• 9 x Deadlifts. (65% of 1 RM)
• 18 x Med Ball Slams (50/30)
• 1:00min Trap Bar Carrier (195/125)
• 18 x Weight Box Step-Ups (70/50)
• 9 x Squats (50% of 1RM)
• 9 x GHD Sit-ups (weighted)

Conditioning

20 min AMRAP

• 12 Cal Assault Bike
• 24 Wall Balls (20/14)
• 12 Cal Row
• 24 1-Arm Alt Dumbbell Snatches (50/35)
• 12 Burpees
• 24 Pull-Ups