TEAM WOD
Teams of 2
For time:
21-15-9-3-1
Partner deadlift 405/285
Synchronized burpees over the bar
BURN
20min AMRAP
1 hill run
21 kettlebell swings 53/35
15 goblet squats 53/35
9 hand release push ups
“TRIFECTA”
–Pure blackness–
Gymnastics
Accumulate 1min of:
Front planche hold
False grip hang
Not for time:
10 pull overs
10 skin the cat
10 wall climbs
METCON
4 rounds for time:
1 pegboard ascent
10 toes to bar
20 air squats
Weightlifting
5 sets
1 deadlifts
1 hang clean
1 thruster
2 jerks
*Build up to max
Clean pulls @100% of 1RM clean and jerk
3-3-3-3 touch and go
Firebreathers
“AMANDA”
White Firebreather
For time:
9-7-5
Pull ups
Squat snatch 75/55
Silver Firebreather
For time:
9-7-5
Chest to bar pull ups
Squat snatch 95/65
Gold Firebreather (Rx)
For time:
9-7-5
Ring muscle ups
Squat snatch 135/95
Legendary Firebreather (2017 CrossFit games)
“AMANDA .45”
For time:
13-11-9-7-5
Ring muscle ups
Squat snatch 135/95