Warm-up Strength: Every 2:30min x 7:30min (4 sets) Front Rack Reverse Alternating Lunges x 16 reps @2011 Conditioning: 6rds for total time 6 Single Arm Dumbbell Lungsters Rx 35/25 Rx+ 50/35 6 Single Arm Devil’s Press 100m Sprint Rest 1minRead More

Warm-up: 200m Run then 3rds of: 8 Med Ball Cleans 8 Good Mornings 30sec Handstand Hold Strength: 4 sets Sumo Deadlift x 5 reps @2112 Conditioning: 100 Double-unders 75 Wall Balls 50 Toes to Bar or Hanging Knee Raises 25 Strict Handstand Push-ups or L-seated Dumbbell PressRead More

Barbell Warm-up Olympic Lifting: Every 2min x 12min 3-Position Snatch or Power Snatch Conditioning: 10 Front Squats + 1 Jerk9 Front Squats + 2 Jerks8 Front Squats + 3 Jerks7 Front Squats + 4 Jerks6 Front Squats + 5 Jerks5 Front Squats + 6 Jerks4 Front Squats + 7 Jerks3  Front Squats + 8 Jerks2...Read More

Workout 22.1Complete as many rounds as possible in 15 minutes of: 3 wall walks12 dumbbell snatches15 box jump-overs ♀ 35-lb dumbbell, 20-in box♂ 50-lb dumbbell, 24-in box Visit the CrossFit Games website for all versions of the workout.Read More