Aerobic CapacityMachine sprint rotation w/ partnerEMOM 30 min:RowBikeShuttle RunSkiBurpeeAlternate between work and rest, partners decide whether they will split work each min (:30 on each machine) or alternate on the full min (P1 row, P2 bike, etc). Score: max distance/reps.

Lower body strength + accessoryA. StrengthDeadlift + Box Jump – E2:30MOM x 8 sets(20 mins) 5 x Deadlift @ 35% + 5 Jump Tall Box Jumps5 x Deadlift @ 45 % + 5 Box Jump5 x Deadlift @ 55% + 5 Box Jump5 x Deadlift @ 65% + 5 Box Jump5 x Deadlift @ 65%

Team CF Couplet/Triplet Teams of 3:AMRAP 201 – AMRAP 3-6-9 pull up-hspu-air squat2 – Sandbag hold3 – Recovery bike*rotate by the round, goal is to choose a sandbag weight you can hold for the entire round Level 6: 150/125# sandbag, strict pull up, strict or kipping HSPULevel 5: 125/100#, kipping pull up, 1 abmat kipping

Upper Strength & Accessory A. Bench press – E2:30MOM x 8 sets(20 mins)5 x Bench Press @ 35% + 5-8 DB Bent Over Reverse Fly5 x Bench Press @ 45% + 5-8 DB Bent Over Reverse Fly5 x Bench Press @ 55% + 5-8 DB Bent Over Reverse Fly5 x Bench Press @ 65% +

CrossFit Open Training A. DU skills B.Open 17.5 (20min time cap)10 rounds for time:9 Thrusters, 95/65#35 Double Unders20 min time cap 6/5: 95/65#, DUs4/3: 65/45#, SUs2/1: 45/35#, SUs

CF Open Training Workout: CF Open 11.2AMRAP 15:9 Deadlifts (155/100 lb.)*12 Hand Release Push-ups15 Box Jumps (24/20″) *Deadlift should be 45-50% of your 1RM. Have all members scale accordingly, but not above 155/100.6/5: 155/100 lb., HRPU from Toes, 24/20″4/3: 125/80 lb, HRPU from Knees, 20/12″2/1: 80/45 lb., Box Push ups, 20/12 Step Ups

Workout: Intervals + longer steady state.EMOM 10:10 MAX EFFORT:50 Rest/Recovery (can slow pedal but no real effort)DIRECTLY FOLLOWED BY 25 MINUTES Steady state workE5min (minutes 5, 10, 15, 20) :07 hard effort. Steady effort but not too hard in remaining time.Score: Meters on each section. But, purpose is (1) hard effort in first part, and

Lower Strength + Accessory A. StrengthE2:30MOM: 8 Sets (20-22 minutes)5 x Back Squat @ 35% + 5 Jump Tall Box Jumps5 x Back Squat @ 45 % + 5 Box Jump5 x Back Squat @ 55% + 5 Box Jump5 x Back Squat @ 65% + 5 Box Jump5 x Back Squat @ 65% +

Team CF Couplet/Triplet Workout: AMRAP 20 (Teams of 2, Split Work However)20 Calorie Row20 Burpees Over the Rower (Parallel) 6/5: 20 Calories, 20 Burpees (jump w/ 2-foot takeoff)4/3: 16 Calories, 16 Burpees (jump or step)2/1: 12 Calories, 12 Burpees (step)

Upper Body Strength/Accessory A. MAIN STRENGTH (20-22 Minutes)PUSH PRESS + Dbl. KB GORILLA ROWE2:30MOM Perform Reps PP + 10 Row (5/arm)(0) 5 x PP @ 35% + Row(2) 5 x PP @ 45% + Row(4) 5 x PP @ 65% + Row(6) 5 x PP @ 75% + Row(8) 3 X PP @ 80% +