20min AMRAP

Rebel Yell

20 min AMRAP: 10 push press (135/95) 15 pull ups 20 box jumps Cash out: 3 sets 1 min left side plank hold 1 min right side plank hold

Down with the Sickness

Teams of 4 20min AMRAP One person at each station rotate when station ahead clears 10 DB man makers 25 wall ball shots 400m run 5 Burpee MU (ring or bar) (Scale: Burpee pull ups) At 20:00 5min AMRAP Row for calories Score: total reps + total calories

Crash Course

3 rounds not for time 5 strict pullups 10 KB snatch 30 double unders Then Hero WOD c/o CrossFit.com Nate 20 min AMRAP 2 muscle ups 4 handstand push-ups 8 KB swings (70/53)

Thermal Bonding

Warm-up 1,00m Row Teams of three 20 minutes: Establish a Heavy Back Squat (total the max lifts for the team) AMRAP 20 Minutes: One person working at a time. However, each member will do a different exercise, then rotate each round. 5 Ring Push-ups 7 KB Swings (53/40) 9 Burpee Pull-ups

Mega-Mania-Mayhem

WOD c/o CF Mayhem 20 min AMRAP 20 Deadlifts (275/185) 40 Wall Balls (20/14) 20 Hang Cleans (185/135) 40 Wall Balls 20 Push Press (135/95) 40 Wall Balls

Jenny

Warm-up 20 GHD Sit-ups 20 Slam Ball get-ups “Jenny” Complete as many rounds as possible in 20 minutes of: 45-lb. overhead squats, 20 reps 45-lb. back squats, 20 reps 400-meter run

Air Brakes

AMRAP 20 Minutes 50 KB Swings (53/40) 40 Push-ups 30 Pull-ups 20 Wall-ball (20/14) – 10′ target

Ummm

AMRAP 20 minutes Teams of 4 40 Tire Flips + Jump-Throughs 40 T2B 400m Run 40 SDHP (95/65)