HEAVY DAY

FIND 1 RM SPLIT JERK

FIND 1 RM DEADLIFT

5 RFT

3 WALLCLIMB

6 RING ROW

9 GTOH 50/35 KG

FOR TIME

21 - 18 - 15 - 12 - 9

AMERICAN SWING 32/24 KG

WALL BALL 9/6 KG

AMRAP 10 MIN

30 DU

20 TOES TO BAR

10 RING DIP

AMRAP 20 MIN

5 BURPEES BOX JUMP OVER

5 AMERICAN SWING 32/16

5 HSPU

AMRAP 12 MIN

15 SQUAT CLEAN 60/45 KG

15 PULL UPS

WOD 1 ITD 2013

AMRAP 8 MIN

25 BURPEES LATERAL JUMP

25 TTB

25 CLEAN 50/35 KG

25 STOH 50/35 KG

CASH IN: 25 BURPEES

AMRAP 15 MIN

LADDER +2

2 WALL BALL 9/6

2 PUSH UP

2 AMERICAN SWING 32/24

CASH OUT: 25 BURPEES

CROSSFIT GAMES OPEN 12.3

AMRAP 18 MIN

15 BOX JUMP 60/50

12 PUSH PRESS 52/34 KG

8 TTB

"HEAVY DAY"

FIND 1RM THRUSTER

THEN THRUSTERS 5x4 @85% 1RM

FOR TIME

21 - 15 - 9

FRONT SQUAT 50/35

RING DIP

AMERICAN SWING 32/24

TIME CAP 20 MIN

10 HSPU

30 STOH 40/25

50 AMERICAN SWING 24/16

70 ABMAT SITUP

90 DU

THEN

IN THE REMAINING TIME

AMRAP BARPEES

EMOM 20

ODD: 8 THRUSTER 50/35 KG

EVEN: 3 WALL CLIMB

FOR TIME

10 - 8 - 6 - 4 - 2 C&J 60/45KG

21 - 18 - 15 - 12 - 9 WALL BALL 9/6

5 ROUND

3 MIN ON

AMRAP

3 STOH 60/45

6 BURPEES

9 BOX JUMP 60/50

1 MIN OFF