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Push Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Ball Slams, Push Press and Box Jumps5 rounds for time of:
15 Ball Slams, 30/20 lbs
15 Push Press, 95/65 lbs
15 Box Jumps, 24/20 in
Team WOD: Wall Ball (Partner), Bumper Plate Burpees, Power Clean & JerksAs a Team of 2 complete for time:
50 Wall Ball (Partner) (20#/14#)
40 Bumper Plate Burpees (45#)
30 Power Clean & Jerks (115#/75#)
40 Wall Ball (Partner)
30 Bumper Plate Burpees
20 Power Clean & Jerks
30 Wall Ball (Partner)
20 Bumper Plate Burpees
10 Power Clean & Jerks
* One bar per team. Alternate WB throws back and forth. One bumper (45#) for burpees, open hips on top.
Post total time.
7 rounds for time of:
7 Bumper Plate Burpees, 45 lbs
7 Clean & Jerks, 115/75 lbs
7 Wall Balls, 20/14 lbs
21-18-15 reps, for time of:
AbMat Sit-up
Hollow Rock
Flutter Kick
5 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-15 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
12/9 Row Calories
9 Double Dumbbell Deadlifts, pick load
6 Double Dumbbell Hang Power Cleans, pick load
3 Double Dumbbell Push Jerks, pick load
Pt. 1: 5 RFT: Muscle-ups, Squat Snatches and Box Jump Overs5 rounds for time of:
4 Muscle-ups
5 Squat Snatches, 115/75 lbs
9 Box Jump Overs, 24/20 in
1 Squat Snatch + Hang Squat Snatch, pick load
Every 1 min for 6 mins.
Rest 3 minutes after Pt. 1
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Strict Pull-ups 5×5Strict Pull-ups 5×5
Rest as needed between sets.
Every 1 min for 18 mins, alternating between:
30 Double Unders
20 Air Squats
10 Deadlifts, pick load
Thruster (From The Floor) 3-3-3-3Thruster (From The Floor) 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Handstand Push-up
Row, 200 m
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Dumbbell Push Press, pick load
Row, 200 m
2025 CF Games Open Registered Athletes: 11
2025 CrossFit Open Will Include a Repeat Workout
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Press, Single DB Box Step-ups, and Sit-upsComplete as many rounds as possible in 16 mins of:
8 Alternating Single Arm Devil Press, 50/35 lbs
10 Single Dumbbell Box Step-ups, 50/35 lbs, 20 in
12 AbMat Sit-ups
2025 CF Games Open Registered Athletes: 11
Team WOD: AMRAP 22 mins: Partner Row, Box Jumps, and DeadliftsComplete as many rounds as possible in 22 mins of:
30 Partner Calorie Rows
20 Box Jumps, 24/20 in
10 Deadlifts, 225/155 lbs
5 rounds for time of:
15 Row Calories
12 Box Jumps, 24/20 in
9 Deadlifts, 225/155 lbs
Every 1 min for 12 mins, alternating between:
5 L/5 R Single Arm Dumbbell Strict Press, pick load
8 Barbell Bent Over Rows, pick load
18.1 Rx’d – CrossFit Games OpenComplete as many rounds as possible in 20 mins of:
8 Toes-to-bars
10 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs
14/12 Row Calories
