Main – CrossFit

(No Measure)

Row 1000m

Push Press (5×2@85%)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

50 Double Unders

15 KB Swings 70lbs/53lbs

7 Burpee Over Box 24″/20″

Main – Kids

(No Measure)

3:00 – 5:00 Minutes

Angry Gorilla Walk -> Duck Walk -> Bear Crawl -> Crab Walk

Deadlift (Focus: Angry Gorilla Back)

Metcon (Time)

4 Rounds:

Partner 1: 8 Wall Balls

Partner 2: Plank Hold

Metcon (Time)

Game: Stuck In The Mud

Main – Beginners

(No Measure)

30 airsquats

500m row

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

Main – Kids

(No Measure)

3:00 – 5:00 Minutes

Angry Gorilla Walk -> Duck Walk -> Bear Crawl -> Crab Walk

Deadlift (Focus: Angry Gorilla Back)

Metcon (Time)

4 Rounds:

Partner 1: 8 Wall Balls

Partner 2: Plank Hold

Metcon (Time)

Game: Stuck In The Mud

Main – Beginners

Warm-up (No Measure)

2 rounds

50 Jumping jacks

50 DU’s or 100 single

Deadlift (85% of 1RM)

15 minutes for weightlifting

Establish 1RM if you do not have one

Metcon (Time)

Conditioning (Time)

20-15-10-5

Deadlifts 135/95#

Situps

Between each set 50 DU’s or 100 singles

SCALE: DL 95/65#

KB 44/26#

Main – CrossFit

(No Measure)

250 Mountain Climbers

50 KB Swings

Back Squat (5×1@90%)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Main – CrossFit

Bench Press (1 RM)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

20 Burpees over Bar

15 Toes to Bar

10 Deadlift 185lbs/125lbs

Main – CrossFit

(No Measure)

2 Rds

20 Wall Ball

10 Cal Row

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

Main – CrossFit

(No Measure)

2 Rds

30 Lunges

15 Burpees

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

Run 400m

30 HR Pushups

30 Squats

Main – Beginners

()

Front Squat (5 x 2 at 85% of 1RM )

Metcon (Time)

3 rounds of:

6 thrusters 95/65#

9 burpees over bar

12 OH walking lunges 45/25# (ea leg)
Scale weight according to fitness level