“Copycat”
AMRAP 20:
3 Kettlebell Swings (53/35)
3 Hand-Release Pushups
3 Calorie Row
… Add (3) Repetitions Each Round

“Cool Runnings”
For Time:
400 Meter Run
21 Front Squats (115/80)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Front Squats (115/80)
15 Burpee Box Jumps (24/20)
400 Meter Run
9 Front Squats (115/80)
9 Burpee Box Jumps (24/20)
400 Meter Run

18.1
AMRAP 20:
8 Toes to Bar
10 Dumbbell Hang Clean and Jerks (50/35)
14/12 Calorie Row

“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

“Downpour”
3 Rounds:
500 Meter Row
12 Power Cleans (155/105)
50 Double Unders

Power Snatch
Build to Heavy Set of 2
“Fast Lane”
For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
50/35 Calorie Bike

“Iron Lung”
AMRAP 4:
27/20 Calorie Row
27 Wallballs (20/14)
27 Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups

“Go Time”
Teams of 3
AMRAP 25:
12/8 Calorie Bike
8 Burpees
4 Clean and Jerks (115/85)

“Mighty Mouse”
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

“Drago”
30-25-20-15-10:
Russian Kettlebell Swings (70/53)
AbMat Sit-ups
10 Meter Shuttle Sprints