Strength/Skill:

Front Squat 3×3 (@70%)

Metcon:

800M Run (By In)

Then 3 Rounds For Time:

15 KBS (53/35)

12 Lunges (25/15)

9 Handstand Push Ups

Strength/Skill:

5 Min Muscle Up Practice

Strict Pull Up

Metcon:

20 Min AMRAP:

5 Deadlifts (185/125)

10 T2B

15 Push Ups

500M Assault Bike

Strength/Skill:

EMOM 12:

Min 1: 2 Cleans @75% of 1RM

Min 2: 14 GHD Sit Ups

Metcon:

15 Min AMRAP:

10 Back Squats (155/105)

30 DU

200M Run

Strength/Skill:

3 Rounds NOT For Time:

1:00 DBall Hold/Weighted Plank Hold
:20 L-Sit

Metcon:

4 Rounds For Time:
15 OHS (115/85#)
12 Chest 2 Bar

**Rest 2 Mins.

4 Rounds For Time:
15 Calorie Row
12 Ring Dips

CrossFit Open Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes