CrossFit Open Workout 13.5

 

Complete AMRAP in 4:00 of:

15 Thrusters (100/65)

15 Chest to Bar Pull-ups

 

**If you complete 90 reps (3 Rounds), continue to another 4:00 segment.

**If you complete 180 reps (6 Rounds) continue to another 4:00 segment.


Keep increasing in 4:00 segments until you fail to complete 90 reps in 4:00

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Back Squat

4 – 4 – 4 – 4

 

For Time:

Row 2k (buy in)

 

Then:

6 Rounds

7 Power Cleans (70%)

7 Burpees Over the Bar

Time Cap: 20:00

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Running Intervals

6 x 400m

 

6 Rounds for Reps

45s AMRAP American KB Swings (70/53)

15s Rest

45s AMRAP Box Jumps (24/20)

15s Rest

**Score = Total Reps

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Power Snatch

2 - 2 - 2 - 2

 

AMRAP 18 MINS

40 Double Unders

30 Push Ups

20 C2B Pull Ups

10 Power Snatches (115/75)

 

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Deadlift

*+10lb to 90%

65% of 90% x 5 Reps

75% of 90% x 5 Reps

85% of 90% x 5+ Reps

 

4 Rounds for Time

7 Deadlift (60%)

9 Toes to Bar

11 Burpees Over Bar

Time Cap: 10:00

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Squat Snatch

2 – 2 – 2 – 2

 

CrossFit Open 14.1

10:00 AMRAP

30 Double Unders

15 Power Snatches (75/55)

 

HAPPY BIRTHDAY JP!

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