April 6, 2019

CROSSFIT
CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Partner Option: Partition reps for time with NO time cap.

SWEAT
Metcon (AMRAP – Rounds and Reps)
With a Partner in 20 Minutes:
20 Kettlebell Sumo Deadlift High PUll
20 Knees to Elbow
20 Kettlebell Swings
20 Plank Knees to Elbow

(53/35)
One partner works at a time. Partition reps as desired!

STRONGMAN
Roney (Time)
4 Rounds for time of:
200m Run
11 Thrusters, 135#
200m Run
11 Push Press, 135#
200m Run
11 Bench Press, 135#
In honor of Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011
To learn more about Roney click here
Metcon (Time)
“Strong Mile”
1600m for time
135/95 barbell walk
and/or
farmers carry 70/53
Rx+ 185/135 and anything heavier than 70/53 You choose style, just go a mile.
*5 burpees every drop.
Metcon (AMRAP – Rounds and Reps)
“Body weight PUMP”
Death By “2 reps” Push Ups
1st min 2 reps
2nd min 4 reps
3rd min 6 reps
etc etc

Once you have reached failure move straight to

Death By Strict Pull Ups

*score is total rounds/reps of both movements.
Metcon (Time)
“Keep Pushin”
1 mile run
100 front squats 95/65
100 burpees
1000M row

Leave a Comment