Rx

2 Rounds for time of:

50 Double Unders

40 Syncro AbMat Sit Ups

30 Syncro Deadlift 

20 Syncro Burpees ove the bar

Scaled

2 Rounds for time of:

50 Single Unders

40 Syncro AbMat Sit Ups

30 Syncro Deadlift 

20 Syncro Burpees ove the bar

Load :

Rx - 225/155

Scaled - 175/125

1 Booty and the beast
2 Caffeine and Quads
3 Cirque de Sore Legs
4 Dana and Julie
1 Ol Skol Crush
2 Don't Mess With Texas
3 Pink Pandas
4
1 Scrambled Legs
2 Show me your Pitties
3 Team Tat
4
1 Rowing Pains
2 The Riddlers CROSSFIT ERGON
3 The Squatting Dead
4
1 Fake it till you make it
2 Clean Snatch
3 Hubschrauber
4 I Want His Macros
1 Match-made in Ergon
2 Pain Train
3 Pineapple Pizza
4 Swole & Flexy
1 Team Gonzo
2 Team Last Minute
3 Whitt Clan
4 WhyRx CROSSFIT ERGON

Rx

3' Amrap then 3' Amrap of:

Max Calories Row

then

8 Pistol

8 Db Snatches 50/35

Scaled 

3' Amrap then 3' Amrap of:

Max Calories Row

then

8 Air Squat

8 Db Snatches 35/20

1 Booty and the beast
2 Caffeine and Quads
3 Cirque de Sore Legs
4 Dana and Julie
1 Ol Skol Crush
2 Don't Mess With Texas
3 Pink Pandas
4
1 Scrambled Legs
2 Show me your Pitties
3 Team Tat
4
1 Rowing Pains
2 The Riddlers CROSSFIT ERGON
3 The Squatting Dead
4
1 Fake it till you make it
2 Clean Snatch
3 Hubschrauber
4 I Want His Macros
1 Match-made in Ergon
2 Pain Train
3 Pineapple Pizza
4 Swole & Flexy
1 Team Gonzo
2 Team Last Minute
3 Whitt Clan
4 WhyRx CROSSFIT ERGON

RX

Amrap 10':

Buy in: 100 Cal Bike sprints (15/10 alternating)

then

Amrap till time cap of:

10 Push Up

10 Box jump over 24/20

Scaled

Amrap 10':

Buy in: 100 Cal Sprints (15/10 Cal alternating)

then

Amrap till time cap of:

10 Push Ups on your knees

10 Step up Over the box

1 Booty and the beast
2 Caffeine and Quads
3 Cirque de Sore Legs
4 Dana and Julie
1 Ol Skol Crush
2 Don't Mess With Texas
3 Pink Pandas
4
1 Scrambled Legs
2 Show me your Pitties
3 Team Tat
4
1 Rowing Pains
2 The Riddlers CROSSFIT ERGON
3 The Squatting Dead
4
1 Fake it till you make it
2 Clean Snatch
3 Hubschrauber
4 I Want His Macros
1 Match-made in Ergon
2 Pain Train
3 Pineapple Pizza
4 Swole & Flexy
1 Team Gonzo
2 Team Last Minute
3 Whitt Clan
4 WhyRx CROSSFIT ERGON

RX

2 Rounds of:

50 Pull-Ups

50 KBS 53/35

Cap 10'

Scaled

2 Rounds of:

50 Jumping Pull-Ups

50 KBS 44/26

Cap 10'

in the remaining time:

 

1RM Clean and Jerk

 

6' Cap Time