LG
Euer CFC Team

Annie

50-40-30-20-10 reps, for time of: 
Double Under (Alt: imitate jumpe Rope)
Sit-up 

Cindy

AMRAP 20‘

5 Pull-ups(Alt.: banded Rows)

10 Push-ups
15 Air Squats 

Angie

For time: 
100 Pull-ups (Alt.: banded Rows)
100 Push-ups 
100 Sit-ups 
100 Air Squats

Baseline:

For time: 

Row, 500 m (Alt. Run)
40 Air Squats 
30 Sit-ups 
20 Push-ups 
10 Pull-ups (Alt.: banded Rows)

AbMat Sit Up:

For time: 
100 AbMat Sit-ups

Double Unders:

For time: 

100 Double Unders (Alt: imitate jumpe Rope)

Burpees:

For time: 

100 Burpees

Run and Ab

4 rounds for time of: 

Run, 400 m 
50 Air Squats

Death by Burpee:

With a continuously running clock perform: 
1 Burpee in the first 1 min 
2 Burpees in the second 1 min 
3 Burpees in the third 1 min … 
Continuing this for as long as you are able.

CrossFit Games Open 21.1 – Rx’d 

For time: 
1 Wall Walk 
10 Double Unders (Alt: imitate jumpe Rope)
3 Wall Walks 
30 Double Unders 
6 Wall Walks 
60 Double Unders 
9 Wall Walks 
90 Double Unders 
15 Wall Walks 
150 Double Unders 
21 Wall Walks 
210 Double Unders 

Time cap: 15 mins

FT: Walking Lunge 400 m

For time: 

Walking Lunge, 400 m 
Log time and note number of steps. 

FT: Run, Double Unders and Burpees

For time: 
Run, 500 m 
150 Double Unders (Alt: imitate jumpe Rope)
50 Burpees

Brenton

5 rounds for time of: 
Bear Crawl, 100 ft 
Standing Broad Jump, 100 ft 
After every 5 broad jumps complete 3 burpees. If you’ve got a 20 lbs vest or body armor, wear it

AMRAP 15 mins: Runs and Push-ups

Complete as many rounds as possible in 15 mins of: 
Run, 250 m 
25 Push-ups

CrossFit Games Regional 11.1 

For time: 
Run, 1000 m 
30 Handstand Push Ups (Alt. Pike Push Ups)
Row, 1000 m (Alt. Run)

Marguerita 

For time: 
50x Burpee + Push-up + Jumping Jack + Sit-up + Handstand

8 RFT: Burpees, Jumping Alternating Lunges, Double Unders and Shuttle Runs 

8 rounds for time of: 
10 Burpees 
15 Jumping Alternating Lunges 
20 Double Unders 
Shuttle Run, 25 yd (5 x 5 yds) 
Rest 1:30

4 RFT: Walking Lunges and Sit-ups 

4 rounds for time of: 
Walking Lunge, 50 m 
50 Abmat Sit-ups

3 RFT: Walking Lunges, Air Squats and Back Extensions

3 rounds for time of: 
Walking Lunge, 100 ft
50 Air Squats 
25 Back Extensions