The Open 17.2

“Deck of Cards”
Spades: Kettlebell Swings (53/35#)
Clubs: Goblet Squats (53/35#)
Hearts: Ab-mat Sit-ups
Diamonds: Burpees
Aces: Walking Lunges

“Tri Sprint Intervals”
5 Rounds of 4:00 on / 4:00 off:
30/20 Calorie Row
30/20 Calorie Bike
AMRAP 10m Shuttles in remaining time

“Love Boat”
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Directly into…
3 Rounds of “DT”
12 Deadlifts (155/105#)
9 Hang Power Cleans
6 Jerks
Directly into…
1,000 Row

“Leftovers”
4 Rounds:
15 Box Jumps (24/20″)
15 Kettlebell Swings (53/35#)
15 Wallballs (20/14#)
15 Burpees

“12 Days of CrossFit”
1 Squat Snatch (135/95#)
2 Box Jumps (30/24″)
3 Push Presses (135/95#)
4 Toes-to-Bar
5 Hang Power Cleans (135/95#)
6 Hand-Release Push-ups
7 Deadlifts (135/95#)
8 GHD Sit-ups
9 Kettlebell Swings (70/53#)
10 Lunges (10 each side)
11 Wallballs (20/14#)
12 Oz. Beer! Or 12 Cal Assault Bike!
Do 1, then 2-1, then 3-2-1, then 4-3-2-1….

The Open 17.1

“Mistletoes 2”
AMRAP 20:
10 Power Snatch (95/65#)
10 Jumping Lunges
10 Chest-to-Bar Pull-ups
10 Thrusters (95/65#)
10 Box Jumps (24/20#)

“Christmas Threes”
AMRAP 3:
Buy-in: 75 Double-unders
15 Deadlifts (185/135#)
15 Over-the-Bar Burpees
Rest 3:00
AMRAP 3:
Buy-in: 75 Double-unders
10 Deadlifts (225/155#)
10 Over-the-Bar Burpees
Rest 3:00
AMRAP 3:
Buy-in: 75 Double-unders
5 Deadlifts (275/185#)
5 Over-the-Bar Burpees

“Mistletoes 1”
3 Rounds:
500m Row
12 Push Jerk (155/105#)
15 Toes-to-Bar