STRENGTH:
12 min to work to a heavy double on Front Squat


W.O.D.
For Time:

- 50 Thrusters (35/45)
- 800m Run
- 150 DU
- 50 Thrusters (35/45)

In teams of 3: Row 9,000m

STRENGTH:
Strict Pull-ups & Ring Dips (superset) 8-6-4-2-2-4-6-8

W.O.D.

For Time:

- 50 Burpee Box Jump Overs 20/24
- 30 C2B (Scale: Pull-ups)

*12 min TC

CrossFit Total:
- 1 Rep Max Back Squat
- 1 Rep Max Strict Press
- 1 Rep Max DL

Add your best successful lift from each movement to create a total score.

12 min AMRAP:

- 5 MU (Scale: Bar MU, Kipping C2B)
- 6 HSPU
- 7 Squat Snatches (Rx: 65/95, Comp: 95/135)

Optional After WOD: 2-2-2-2 Squat Snatch

For Time:
2 mile Run (1st and last 400m laps with a Med Ball 14/20)
3 min cumulative plank hold

The Dirty 30's
30 min AMRAP:

- 30 Pull-ups
- 30 Power Cleans (85/125)
- 30 T2B
- 30 Squat Cleans (85/125)
- 30 Bar Over Burpees
- 30 S2OH (85/125)
- 3 Rope Climbs

For Time:
- 1,000m Row
- 200m Double Arm KB Carry (35s/53s)
- 100 Alternate leg walking lunges w/overhead plate (25/45)

Find your total max reps:

12 min running clock

0:00-1:00 Box Jumps (24/30)

1:00-2:00 Sumo Deadlift High Pulls (75/115)

2:00-4:00 Box jumps

4:00-6:00 SDLHP

6:00-9:00 Box jumps

9:00-12:00 SDLHP

Box jump height and SDLHP weight is the same throughout

21-18-15-12-9-6-3 reps for time of:

- Thrusters
- Bar-over Burpees

Men use 95 lb.
Women use 65 lb.

5 RFT:
20 KB Swings (35/53)
1 Rope Climb (Comp: legless climb, scale: 2 strict anchored climbs)

10 min EMOM of 2 reps of Power Snatch

For Time:
21-15-9

- Power Snatch (75/115)
- Box Jump (20/24)

8 min AMRAP:
- 10 Thrusters (70/100)
- 4 Ring MU (Scale: 4 strict C2B)

STRENGTH
4-4-4-4 Front Squats

For Time:
- 800m Run
- 100 DU
- 30 Rig Touch Burpees
- 100 Walking Lunge Steps
- 800m Run

CrossFit Open 16.4 W.O.D.
Complete as many rounds and reps as possible in 13 minutes:

- 55 deadlifts
- 55 wall-ball shots
- 55-calorie row
- 55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Note: Scaling options will be available