RED (RX):
5 Rounds:
Min. 1: 15/10-cal. Row
Min. 2: 50 Double-unders
Min. 3: 15 S2O (135/95 lb.)
Min. 4: Rest
WHITE:
5 Rounds:
Min. 1: 12/8-cal. Row
Min. 2: 40 Double-unders
Min. 3: 15 S2O (95/65 lb.)
Min. 4: Rest
BLUE:
5 Rounds:
Min. 1: 10/6-cal. Row
Min. 2: 40 Fast Feet
Min. 3: 10 S2O
Min. 4: Rest
RED (RX):
3 Rounds for Time:
20 Burpees
400-m Run
20 Pull-ups
WHITE
3 Rounds for Time:
15 Burpees
400-m Run
15 Pull-ups
BLUE
3 Rounds for Time:
15 Burpees
400-m Run
15 Jumping Pull-ups
RED (RX):
5 Rounds for Time:
25 KB Swings (24/16 kg)
50 Double-unders (unbroken)
*DU need to be unbroken or you start the round again.
RED (Rx+)
EMOM 12 min.
3 Front Squat (225/155 lb.)
AMRAP Muscle-up for the remaining minute
WHITE (Rx)
EMOM 12 min.
3 Front Squat (185/125 lb.)
AMRAP Ring Dip for the remaining minute
BLUE
EMOM 12 min.
5 Front squat (95/65 lb.)
AMRAP Modified Push-up for the remaining minute
RED (RX):
5 Rounds for Time:
10 Push-ups
15 Box Jumps (30/24 in.)
20 Air Squats
WHITE:
5 Rounds for Time:
10 Push-ups
15 Box Jumps (24/20 in.)
20 Air Squats
BLUE:
5 Rounds for Time:
8 Push-ups
12 Step-ups
16 Air Squats
RED (RX):
9-15-21 for Time:
Deadlifts (225/155 lb.)
Knees-to-Elbows
After each round, perform 500-m Row.
Strength:
1RM Power Snatch
Metcon:
For Time:
Run 800m
40 Hang Power Cleans, 75/55 lb.
RED (RX):
5 Rounds for Time:
14 Alt. Weighted Pistols (50/35 lb.)
30 MB Russian Twists (20/14 lb.)
14 Goblet Squats
WHITE:
5 Rounds for Time:
14 Alt. Weighted Pistols (40/25 lb.)
30 MB Russian Twists (20/14 lb.)
14 Goblet Squats
BLUE:
5 Rounds for Time:
14 Alt. Backward Box Lunges
25 MB Russian Twists
14 Goblet Squats
3 Bar Muscle-ups
EMOM 5 min.
8 KB Snatches (each side) (16/12 kg)
EMOM 5 min.
Rest 2 min.
3 Bar Muscle-ups
8 KB Snatches (total)
AMRAP 15 min.
Strength:
Max Back Squat
Metcon:
Every 2:00 for 3 Rounds:
100m Sprint (70%, 80%, 90% effort)
then:
One Attempt at:
Max Effort 100m Sprint
Ole Glory CrossFit 