“Copycat” AMRAP 20: 3 Kettlebell Swings (53/35) 3 Hand-Release Pushups 3 Calorie Row … Add (3) Repetitions Each Round Team Version 30:00...

3-Position Squat Snatch Build to Heavy “Sunny Side” AMRAP 5 Buy In: 30 x 10 Meter Shuttle Sprints AMRAP in Time Remaining: 3 Squat...

“Whip Lash” 5 Rounds: 1:00 Calorie Bike 1:00 Wallballs (20/14) 1:00 Double Unders 1:00 Rest

“Dead Center” For Time: 25:00 cap 50-40-30-20-10-5: AbMat Sit-Ups 25-20-15-10-5-2:Deadlifts(155/105) Alternate 20/15 Calorie Bike/400 run...

“Cool Runnings” For Time: 400 Meter Run 21 Front Squats (115/80) 21 Burpee Box Jumps (24/20) 400 Meter Run 15 Front Squats (115/80) 15...

“Cool Runnings” For Time: 400 Meter Run 21 Front Squats (115/80) 21 Burpee Box Jumps (24/20) 400 Meter Run 15 Front Squats (115/80) 15...

OPEN & PERFORMANCE 18.1 AMRAP 20: 8 Toes to Bar 10 Hang Clean and Jerks (50/35) 14/12 Calorie Row

NCE – FITNESS “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 Post scores to comments. “Goat” is CrossFit...

OPEN & PERFORMANCE “Downpour” 3 Rounds: 500 Meter Row 12 Power Cleans (155/105) 50 Double Unders

Power Snatch heavy double “FAST LANE" For Time: 20 Burpee Box Jump Overs (24″/20″) 30 Power Snatches (95/65) 40 Overhead Squats (95/65)...