Seven rounds, each for time of:
10 Deadlift
10 Hang Power Clean
10 Front Squat
*60/40kg
*Rest as necessary between rounds.

9

Advance as far as possible in 20 minutes:
50 Push-ups
40 Ring Dips
30 Handstand Push-ups
20 Handstand Push-ups (free standing)
*Run 400m at 0, 4, 8, 12 & 16 minutes.

Farewell to Taylor who heads back to NZ today. Best of luck mate. It has been great having you with us.

Advance as far as possible in 20 minutes:
50 Pull-ups
40 C2B Pull-ups
30 Bar Muscle-ups
20 Ring Muscle-ups
*Run 400m at 0, 4, 8, 12 & 16 minutes.

A. Overhead Squat 5 x 5

B. 50-40-30-20-10 reps for time of:
Toes to Kettlebell
Run 200m

CrossFit Open 19.3
*The 5:30/6:30am & 4:30/5:30pm session will be 2 hour combined sessions today. Please come along with enough time to complete your workout and to support your team mates prior to the end of the session.

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

A. 10 sets:
Muscle Snatch + Power Snatch + Full Snatch
*From the hang.
*To be performed as a linked set – keep the weight moderate.

B. 7 min:
Burpee Pull-ups
*Use a bar that is 12″ above your standing reach.

A. Turkish Get-ups
*Increase in weight/difficulty across 7-10 efforts.

B. 5 rounds for time of:
15 DB Deadlifts 22.5/15kg
20 Sit-ups

AMRAP in 30 minutes:
50m Farmers Carry 2 x 24/16kg
10 x 10m Shuttle Run
50m Overhead Carry 20/15kg
100 Skip