3 rounds for time of:30 dumbbell snatches30 toes-to-bars Men: 50-lb. dumbbellWomen: 35-lb. dumbbell ScalingThe dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and select toes-to-bars modifications that allow you to complete the reps in about 4-5 sets. Avoid laboring for singles or...

Back squat 10-8-6-4-2 repsShoulder press 10-8-6-4-2 repsDeadlift 10-8-6-4-2 reps

For time: Row 2,000 meters 50 wall-ball shots Row 1,000 meters 35 wall-ball shots Row 500 meters 20 wall-ball shots Men: 20-lb. ball to 10 ft. Women: 14-lb. ball to 9 ft. Scaling Aim to complete this couplet in about 20 or fewer minutes. Reduce the rowing distance as needed and select wall-ball modifications that...

Complete as many rounds as possible in 12 minutes of: 20 GHD sit-ups 5 strict muscle-ups Scaling Despite the volume of GHD sit-ups and the strength required for strict muscle-ups, experienced athletes will still be able to work at a pace that challenges conditioning. Newer athletes might be able to use the GHD but should...

Overhead squat 3-3-3-3-3 reps Scaling Most athletes can complete this workout as prescribed. Ideally, each set will be as heavy as possible for 3 reps. Newer athletes should start light and spend ample time drilling overhead-squat mechanics. Source Crossfit.com

Rest Day

For time: Run 800 meters Then, 10 rounds of the couplet: 10 handstand push-ups 10 single-leg squats Then, run 800 meters Scaling The gymnastics movements between the running require strength, skill and endurance. Reduce the volume or modify the movements to ensure you do not stall in the 10-round gymnastics couplet. Ideally, the reps are...

Eva 5 rounds for time of: Run 800 meters 30 kettlebell swings 30 pull-ups Men: 32-kg kettlebell Women: 24-kg kettlebell Scaling This classic benchmark is a long workout with significant volume. Reduce the volume or go lighter, but expect to need multiple sets to complete each set of 30 reps. Intermediate Option 4 rounds for...

Complete as many rounds as possible in 15 minutes of: 7 squat snatches 14 strict ring dips Men: 165 lb. Women: 110 lb. Scaling This couplet will challenge athletes with significant loading and gymnastics volume. Go lighter on the snatches without making the reps too easy; a series of singles is acceptable here, but avoid...

Rest day