“ Do Not Enter “ (All Classes)
For Time:
4,000m Assault Bike
- Into -
15 Rounds of:
4 Single Arm Plank Row (2R / 2L)
8 Push-Ups (Not HR)
12 Air Squats
- Into -
4,000m Assault Bike
* Athletes May wear a vest *
" Kevlar "
AMRAP 18:
5 DB Row Right
10 Push-Ups
5 DB Row Left
10 Air Squat
200m Run
"S.Y.L.B 1"
AMRAP 10:
10 Air Squats
9 DB Snatches (Right)
10 Push-Ups
9 DB Snatches (Left)
RX = 50/35
Description
The sequence for this workout is 10 squats followed by 9 snatches with the right arm. Then, 10 push-ups followed by 9 snatches with the left arm. Once you complete the round, return to the squats and continue working until you reach the 10-minute time cap. If you don’t have access to dumbbells, choose an object you can safely move from the ground to overhead in one motion. For all three movements, choose a weight or modification that allows you to work continuously within the range of motion for the duration of the workout. Your score will be the total number of repetitions completed before the 10-minute time cap.
Scaling Options
https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout1_V6.pdf
Read More“ Team Tetris “
Teams of 2
AMRAP 30:
75/60 Calorie Assault Bike
10 Rounds of “Cindy” (Alternate Full Rounds)
75 Power Snatches (75,55)
** Divide Reps As Desired **
* SWEAT = 75 DB Snatches *
Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
A) Back Squat
5 x 5^
B) “Hokey Pokey”
AMRAP 12:
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
45 Air Squats
“ SWEAT “ (6AM / 6PM)
AMRAP 20:
20 Box Jump Overs
30 Russian Twists
40 Air Squats
50 Double Unders / 100 Single Unders
“Friend-Ship”
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”
“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
Read More“The Deadlift Chief”
5 Rounds:
AMRAP 3:
3 Deadlifts (155,105)
6 Push-ups
9 Air Squats
* Rest 1 Minute between rounds *
* ONLY FULL ROUNDS COUNT *
“Peg Leg”
5 Rounds:
27 Air Squats
21/15 Cal Row
15 Kettlebell Swings (53/35)
“Bouncing Chief”
AMRAP 5
7 Rounds of “The Chief” (115/85)
Max Double Unders
rest 5 minutes
AMRAP 5
6 Rounds of “The Chief” (135/95)
Max Double Unders
rest 5 minutes
AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Double Unders
* Score = Total Double Unders *
** 1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats **
" Sansa "
For Time:
7 Rounds of "Cindy"
150 Double Unders (300 Singles)
7 Rounds of "Cindy"
"Cindy" = 5 Pull-Ups + 10 Push Ups + 15 Air Squats
" Upgraded Angie "
Teams Of 2:
For Time:
120 Pull-ups
120 Push-Ups
120 Sit-Ups
120 Air Squats
120 Cal Row
*Split Reps As Needed, Must Complete all reps of a movement before moving on*
" AMRAP Barbara "
AMRAP 20:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)
" ! Pump Day ! "
Front Squats
10 - 3 - 10 - 3 - 10 - 3
* Burner*
OTM x 12
Odd = 1 Round of: 4 TTB + 8 Air Squats + 12 Abmat Sit-Ups
Even = 200m Run
