For time:
Run (big loop)
200 Double-unders
100 Dumbbell Snatch 22.5/15kg

Photo courtesy of Grant Williams.

*Don’t forget to log your 20.3 scores!

A. Overhead Squat 10-10-10

B. AMRAP in 10 minutes:
14 Wall Ball Shots 9/6kg
7 C2B Pull-ups

Photo courtesy of Grant Williams.

As per last week, we’ll be running heats until everybody gets their go – please be on time for the brief at 7:00am regardless of the heat you plan to participate in.

CrossFit Open 20.3
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

Reminder: The afternoon block (4-6pm) is dedicated to the CrossFit Open.  Please feel free to use upstairs to train if you are not participating in the open.

For time:
25-20-15-10-5 reps for time of:
Deadlift 85/55kg
Push-up

AMRAP in 20 minutes:
Run 400m
30 Air Squats
12 Toes to Bar

Five rounds, each for time of:
Air bike 25/20cal
20 Dumbbell snatch 22.5/15kg
15 Burpees

*Rest as necessary between rounds

loop

*Don’t forget to log your scores for 20.2 before the deadline!

EMOM x 30:
1. Goblet Squat 7-10 reps.
2. Strict Pull-up
3. 30 sec. Plank
*Choose your own weight for the squats and reps for the pull-ups.

A. Muscle Clean + Hang Power Clean + Hang Squat Clean
*Build to a challenging weight and maintain.

B. Partner workout:
Run 560m
560m Farmers Carry 2 x 24/16kg
Run 560m
*The farmers carry is shared between partners. Both partners run x 2.