WOD

• The 2019 CrossFit Games Open

Alternative WOD

A. Every 3 minutes for 9 minutes (3 sets) complete:

• 3-3-3+ Strict Press @ 70%,  80%,  90%  (3rd set is for max reps if not doing The Open) 

B. Every 3 minutes for 9 minutes (3 sets) complete:

• 3-3-3+ Deadlifts @ 70%,  80%,  90% (3rd set is for max reps if not doing The Open) 

C. Partner-up for “Tailpipe”

• 3 Rounds (each) of 250m Row while partner holds 2 Kettlebells @ 53/70 in the front rack position. You may not start rowing until your partner has established the rack position. If your partner drops the kettlebells  before row is complete, or excessively rests kettlebells on tops of shoulders, you must discontinue rowing until the static hold is re-established.

Rest exactly 3 minutes, then…

• E2MOM 15 Synchronized Burpees AFAP for 6 minutes.

Challenge WOD

“Filthy Fifty”

For time, with 35 minute time cap, of:

• 50 Box Jumps (Step-ups)
• 50 Jumping Pullups
• 50 Kettlebell Swings @ 25/35 (Russian Kettlebell Swings)
• 50 Walking Lunges
• 50 Knees-to-Elbows
• 50 Push Press @ 33/45
• 50 Back Extensions (Double Kettlebell One Leg Romanian Deadlifts)
• 50 Wall Balls > Goblet Squats
• 50 Burpees
• 50 Double Unders (Jump Rope Singles)