3-3-3
Power Clean 5×3 starting at 70%, work up no misses Then 3 min AMRAP 75 Double Under Buy In 15 deadlift (225/155) 15 bar over burpees Rest 3 min 3 min AMRAP 75
3RFT
5×5 bench then 3RFT 15 wallball (20/14) 15 shoulder to overhead (155/105) 15 toes to bar
Squat Fran
EMOM 12 minutes 20 GHD Sit-ups 10 HSPU Then Squat Fran 21-15-9 Squat (225/155) Pullups
EMOM 20 min
Deadlift 5×5 EMOM 20 min Minute 1 Swings (2/1.5) Minute 2 Burpees Minute 3 Row for Calories Minute 4 Rest Complete 5 times. Scores are lowest score in each movement in any minute
Death by Front Squats
Squat 5×5@80% Then Death by Front squat (135/95)
12 Days of Christmas
1 Deadlift 225/155 2 Burpees 3 Pull ups 4 Push ups 5 Toes to bar 6 Shoulder to overhead 95/65 7 Box Jumps 24/20 8 Lunges 9 Sit ups 10 Ring Rows 11 KB
12 min AMRAP
Squat 3×5 @ 80% Then 12 min AMRAP 15 wallball (20/14) 15 GHD sit-ups 15 swings (2/1.5)
CrossFit Total 2
CrossFit Total 2 1 Clean 1 Bench Press 1 Overhead Squat aka: “The Other Total,” this WOD is a variant of “CrossFit Total” Athlete gets 3 attempts at each lift. Weight must increase after