AMRAP in 20 minutes
5x snatch balance 65#/45#
10x Overhead Squat 95#/65#
3x muscle-up (on pull-up bar)
10x Power clean 135#/95#
(Sub muscle-up progressions for muscle-ups if you don’t have them)
5 rounds
10x Kettlebell Turkish Get-Up 53#/34#
20x Push-ups
50x Flutter kicks (4-count)
15′ rope, 2 ascents
Kettlebells were in the warm-up on Aug 25, 2010
Heavy singles, rest as needed between efforts
Front squat 3-3-3-3-3x @ 80% 1RM (1 repetition maximum weight)
Picture courtesy CrossFit Amundson
7 Rounds
7x Overhead squats (95#/65#)
7x Box jump
7x Clapping push-ups
5 rounds
Rest as needed between rounds
Push press 5-5-3-3-1x
5 Rounds
Deadlift Body weight (b/w) 21-15-9-7-5x
Sprint 150-100-75-50-25 meters
3 rounds
Overhead squats (95#/65#) 21-15-9x reps
Pull-ups 42-30-18x reps
10 Rounds for time
10x dumbbell 8-count man-makers
Sprint 40 meters
20x GHD sit-ups
5 Rounds for time
21-15-9-7-5 rep scheme for Push press 95#/65#
Row 250 m.
20x Box jumps
