15 minutes

5 rounds for time

• 10 Kettlebell Thrusts ( 2 x 53/35)
• 85m Farmer Carry

10 Min Bonus Core AMRAP

• 50 sit-ups
• 40 twists
• 30 flooders
• 20 Wipers
• 10 v-ups

Jackie: For Time

• 1000m Row
• 50 Thrusters (45/35)
• 30 Pull-Ups

Metcon

For Time

21, 15, 9, 9, 15, 21

• Thrusters (75/55)
• Assault Bike

Metcon

15 min AMRAP

• 3 Thrusters (95/65)
• 3 Toes-to-bar
• 6 Thrusters
• 6 Toes-to-Bar
• 9 Thrusters
• 9 Toes-to-Bar
• etc…..

Metcon

Diamond Dave’s 15 Minute Core Workout

• 100 Leg-up Crunch
• 100 Leg-up Side to Side Crunch
• 100 Leg Lifts
• 100 Bicycles

30 minutes of Cycling.

Metcon

For Time

21 – 15 – 9

• Thrusters. (95/65)
• Russian KB Swings (53/35)

Rest 3 Minutes

21 – 15 – 9

• Shoulder-to-Overhead (95/65)
• Russian KB Swings (53/35)

Metcon

15 Minute AB AMRAP

• 100 Leg-up Crunch
• 100 Leg-up Side to Side Crunch
• 100 Leg Lifts
• 100 Bicycles

Metcon

Cals Assault Bike 10rds of 1:00 min on and 30 seconds rest

• 21
• 18
• 15
• 12
• 9
• 9
• 12
• 15
• 18
• 21

Use the remainder of the minute for rest.

Metcon

For Time

• 30 Cal Assault Bike
• 15 ball over shoulder. (80/50)
• 25m Overhead Carry (ball 80/50)
• 24 Cal Assault
• 12 ball over shoulder. (80/50)
• 25m Overhead Carry (ball 80/50)
• 18 Cal Assault
• 9 ball over shoulder. (80/50)
• 25m Overhead Carry (ball 80/50)

Metcon

AMRAP 15 Min. (CrossFit® Open Workout 22.1)

• 3 Wall Walks
• 12 Alt 1 arm DB Snatches (50/35)
• 15 Box Jump Overs (24″/20″)