Justin

Workout of the Day In teams of 2 or 3, complete as many rounds and reps as possible in 30 minutes of: Row, Ski, or Assault Bike 50 Cals Hang Power Clean x 50 (135/95lbs) Bar Facing Burpee x 50 Pull Up x 50 (CTB if possible)

Warm Up Row 250m (No Straps) Then 2 Rounds of: SA KB Front Rack Carry x 100ft per Bear Crawl 50ft Workout of the Day A. 4 Sets Nose to Wall HS Hold x 30-45 seconds Supinated Hang 30 seconds Double Under x 40-50 seconds B. “Tailpipe” In teams of 2, complete 3 Rounds each

Warm Up Row 250m (No Straps) Then 2 Rounds of: TGU x 2 Per SA Ring Row x 5 per @ 2011 Workout of the Day Performance A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle

Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day Performance A. Every 90 seconds, for 9 minutes (6 Sets): Power Snatch x 3 TnG B. In teams of 4, complete 4 Sets for max reps/cals of: 2 minutes

Warm Up Run or Row 250m Then 2 Rounds of: Wall Walk x 1 Hang from Bar 30 seconds Alt Cossack Squat x 10 Workout of the Day Performance A. 3 Sets for Quality HSPU x max reps in 30 seconds Alt DB Snatch x max reps in 30 seconds Hollow Rocks/Hold x 30 seconds

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 3 Prisoner Good Morning x 6 Bar Tap x 9 Workout of the Day Performance “CrossFit Games Open Event 19.2” View the scaling options here –> https://bit.ly/2SFYWk2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 Toes-to-Bars 50 Double-Unders

Workout of the Day   In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – Run 150m + Double Under x 30 Station 2 – 1 Round of Strict Cindy or 1 Round of Strict Nate Station 3 –

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250/200m Partner B – FLR on Floor Partner C – Hang from Pull Up Bar Workout of the Day A. 3 Sets Rope Climb x 1-2 (legless if possible) Alt Pistol x 8-10 L Sit x 20-30 seconds – (accumulate

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 20 steps Scap Pull Up x 5 Workout of the Day Performance and GPP A. 2 Sets 60 seconds each station: Station 1 – Couch Stretch Left Station 2 – Couch Stretch Right Station 3 – SA DB OH Walking Lunge x 20

Warm Up Row 3 minutes, Then 2 Rounds of: SA Ring Row x 5 per @ 2011 Ring Support w/ RTO x 15-20 seconds Alt Cossack x 10 Workout of the Day Performance A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls