MONDAY

Box Squat
2 - 2 - 2

For Time:

  • 35 KBS (1.5p | 1p)
  • 25 Burpee Box Jumps (24/20)
  • 35 KBS
  • 25 Lateral Box Jumps (24/20)

TUESDAY

With a continous running clock:
50 Pullups
3 DB Thrusters every Minute (including at 3-2-1-Go)

15-10-5 (Alt arm)

  • DB snatch
  • Single arm SB oh lunges Per arm (50# | 35#)

WEDNESDAY

Tempo Bench Press
2:3:X

In 5 minutes:
500m Row
Max Pistols

THURSDAY

Mini Flight Simulator
AMRAP in 6 Minutes,
10-20-30.... etc.
Unbroken Double Unders

4 Rounds NFT Of:

  • 5-8 GOAT movement (think open!)
  • 12 Weighted Sit-Ups

FRIDAY

Power Clean + Full Clean

Work to Max

AMRAP Ladder in 5min
Power Clean/Burpee
1/1, 2/2, 3/3โ€ฆetc
rest 2min
.. then
for time
highest rep - 1/1

SATURDAY

21-15-9

  • Wallball "2-fer-1s" (20# | 14#)
  • Collect 30s L-sit between efforts

SUNDAY

2011 CrossFit Games Regional Workout 6
For time:

  • Row 20 calories
  • 30 Burpees
  • 40 dbl db g2o 45 | 30
  • 50 Toes to bar
  • 100 ft Walking lunge w/ 45 | 35 OH plate
  • 150 ft Sprint