September 2019

Rest day

2min AMRAP:
-10 Power Cleans 115/75 RX+ 135/95 
-200m Run MRX 95/65 
-Max Power Cleans
Rest 2min 
2min AMRAP: 
-12 HSPU or S2O
-60 Doubles
-Max HSPU or S2O
Rest 2min 
2min AMRAP: 
-10 Power Cleans
-60 Doubles
-Max Power Cleans
Rest 2min 
2min AMRAP: 
-12 HSPU or S2O
-200m Run
-Max HSPU or S2O
Rest 2min 
4min AMRAP: 
-10 Power Cleans
-200m Run
-12 HSPU or S2O
-60 Doubles 
-Max Power Cleans or HSPU

CF Games 2019 WOD 1 First Cut
4 RFT:
-400m Run
-3 Rope Climbs 15′ RX+ Legless MRX 2-15′ or 3-10′ 
-7 Squat Snatches 135/95 RX+ 185/130lbs MRX 95/65

Team WOD 
For Time:
-Buy-in 48cal Row or A-Bike 
(1 Athlete works 1 athlete holds bar top of deadlift, switch as needed)
-24 Deads (synchronized)
-24 Box Jump Overs (alternating partner) 
-24 WallBall Sit-ups (partner passing) 
-16 Hang Power Cleans (synchronized) 
-16 Box Jump Overs (alternating partner) 
-16 T2B (synchronized)
-12 Deads (synchronized)
-12 Box Jumps (alternating partner)
-12 WallBall Sit-ups (partner passing)
-8 Hang Power Cleans (synchronized)-8 Box Jump Overs (alternating partner) 
-8 T2B (synchronized)
– Cash Out 48cal Row or A-Bike (1 Athlete works 1 athlete holds bar top of deadlift)

BB Wts = 135/95 RX+165/115 MRX115/75 
Box Jump Overs = 30/24″ MRX 24/20″
WB SUs = 20/14lbs MRX 14/10 2′ apart

4min AMRAP:
-12 WallBalls 20/14lbs 10/9′ MRX 20/10 9′ 
-10/8cal Row or A-Bike
Rest 4min
4min AMRAP:
-4 Thrusters 135/95 RX+ 155/105 MRX 95/65 
-8 Over Bar Burpees
*Athletes choice which AMRAP to start with*