Fight Gone Bad!

3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
Row (calories)

2 rounds for time of:
50 L pull-ups
50 AbMat sit-ups

2 rounds for time of:
50 L pull-ups
50 AbMat sit-ups

Partner Monster Mash

2 Rounds for time

18 Handstand Push-ups

15- knees to elbows

12 Squat Cleans (175/120)

*rest 5 minutes

3 Rounds for Time

“SQT”

10 Ground to Overhead (95/65)

200 yd shuttle sprint

*rest 5 minutes

For Time

800m run

40 Air Squats

40 Clean And Jerks (115/80)

40 Air Squats

800m run

21-15-9 reps for time of:
275-lb. deadlifts
Strict ring dips

3 rounds SLOWLY of:
95-lb. overhead squats, 21 reps
21 Abmat sit-ups
5 Rope Climbs

Take your time and perform each rep slowly and methodically

CrossFit Open Workout 11.5

20 minute AMRAP

5- Power Cleans (145/100)

10- Toes To Bar

15- WallBalls (20/14)

Tabata push-ups
Run 2 miles
Bottom-to-bottom Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top

In Teams of 2

2 Rounds

40- overhead squats

40- toes to bar

20- snatches

400m run