Strength- push press
5-5-5-5-5

Metcon
Granite games WOD “Hang Ten”
5 RFT
10 toes to bar
10 hang snatch (115/80)

Crossfit Team series event 1

For time:

Females complete:

100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total

Then, males complete:

100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total

M – 40lb dumbbells, 24″ box
F – 30 lb dumbbells, 20″ box

Crossfit Team series event 4

Complete as many reps as possible in 15 minutes of:

Male 1 and Female 1 each perform:

5 thrusters
5 chest-to-bar pull-ups

Then, Male 2 and Female 2 each perform:

10 thrusters
10 chest-to-bar pull-ups

Then, Male 1 and Female 1 each perform:

15 thrusters
15 chest-to-bar pull-ups

Then, Male 2 and Female 2 each perform:

20 thrusters
20 chest-to-bar pull-ups

Etc., following the same pattern

Rx’d Standard

M – 95-lb. thrusters
F – 65-lb. thrusters

Strength
Weighted pull ups
7-5-3-3-1

9 minute AMRAP
HSPU (+ strict HSPU)
10 deadlift (225/135) (+315/195)

5 MINUTE BREAK

9 minute AMRAP
12 push ups (+ deficit push ups)
12 dips (+ring dips)

Strength
Bench Press 5-5-3-3-3-1

Metcon
15 minute AMRAP
5 clean and jerk (135/95)
10 Barbell rollouts
15 pull ups

WOD 1
12 minute amrap
max effort wall balls
100m run

*score equals wall ball reps

WOD 2
12 min amrap
max effort kb swings (1pood)
10 burpees

score= number of kb swings