TheBoltBlog

Tabata Mash Up
Hollow
Arch
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7 Rounds
5 Power Snatch
100m Sprint
1 Squat Snatch
Rest 1m

Every 90s for 7 sets
2 Pause BS (2s) + 5 Heavy KB Swing
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3 RFT
21 Cal Row
15 Ring Dips
9 Burpees to 6″ target
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Accumulate 3m – Lsit/Lhang

CrossFit Games Masters/Teens Long Chipper – 20min cap
1,000-meter run
25 Power Clean
25 box jump-overs 24 / 20
25 CTB or Pull Ups
50 wall-ball
25 CTB or Pull Ups
25 box jump-overs
25 Power Clean

A. Press 3-3-3
B. Push Press 5-5-5
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AMRAP – 15
20 DL 225/135
30 Burpees to 6″ target
20 CTB / Pull Ups
60 Wall Ball

EMOM – 15
Min 1 – 40 Double Unders or 30s of DU attempts
Min 2 – Goat 1
Min 3 – Goat 2 or Skill
*Choose at least one goat and another goat or skill. Make the rep scheme/movement challenging, however, do not increase load or volume of reps resulting in poor movement or technique. Take pride in moving well and attempt to be perfect with each rep (Remember there are 5 sets of each, that can add up quickly!). You should definitely sweat and breath during this EMOM, but you shouldn’t finish on your back. Coaches will provide guidance.
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10, 9, 8, 7….1 Box Jumps 24/20
*3 GTOH after each round 135/95

BS 5-3-1-5-3-1
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For Time
21-15-9 Cal Row
12-9-6 Burpee Box Jump 24/20
5-3-1 Rope Climbs