Chipper sandwich

800m run 10 pull ups 20 goblet squats (53/35) 30 push ups 40 KB swings (53/35) 50 Russian twists (20/14) 40 KB swings 30 push ups 20 goblet squats 10 pull ups 800m run

Farmer Up

A. Tall jerks 5 x 3 (light weight, but continue to build; focus on speed and mechanics, not load). B. Jerk :02 pause in the dip and the receiving position 6 x 3 (50, 55, 60, 65, 70, 75% of 1RM jerk) C. 4 RFT 10 KB step ups (farmer’s carry style @ 53/35 ea.) 20...

Crossfit Open 15.2

RX: Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95/65) 10 chest-to-bar pull ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull ups Etc., following same pattern until you fail to complete both...

Swing like a Russian

A. 4 sets 3 strict press @ 80-85% 1:00 rest 6-8 strict or weighted pull ups B. Steering wheel ABC’s (15/10) C. 5 RFT 100″ plate push (25/10) 15 Russian KB swings (70/44) 200m run