3 rounds, each for time:
1,600-meter run

Rest 5 minutes between efforts.

Post all three times to comments.

Stimulus and Strategy:
Today’s effort is three individual mile runs. Compare each mile to your split times of the most recent 5K run two weeks ago. The goal is to push the pace on each mile faster than those splits. The rest between sets should allow you to recover enough to push each effort.

Scaling:
To reduce the volume of this effort, cut the distances in half.

Today is a day when most athletes can perform this as prescribed. However, if you are new or less experienced, complete the beginner option.

In case of injury or limitation, perform 3,500/5,000 meters on the Echo bike or 1,600/2,000 meters on the rower.

Intermediate option:
Same as Rx’d.

Beginner option:
3 rounds, each for time:
800-meter run

Rest 5 minutes between efforts.

Coaching cues:
Check your running posture — relax your shoulders, keep your torso upright, and set your gaze directly ahead of you. Maintaining a neutral spine and sound running posture will allow for more efficient running technique, reduced fatigue, and improved recovery.

Resources:
Running | Change in Support Drill
Running | Falling Forward
Running | Line Drills
Running | Partner Falling Drill
Running Drills | High Knees and Butt Kickers

Find a gym near you:
View the CrossFit map

CHAD1000X

For time:
1,000 weighted step-ups

♀ 35-lb ruck, 20-inch box
♂ 45-lb ruck, 20-inch box

Post time to comments.

Compare to 241111.

Sara Wilkinson, CrossFit, and Rogue Fitness present the Hero workout CHAD1000X in honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy, and to raise awareness for suicide prevention.

Click here to officially register and to learn more about CHAD1000X and The Step Up Foundation’s mission to raise awareness around and prevent veteran suicide.

Stimulus and Strategy:
Today’s workout is a long grind. Complete as a team, with a partner, or individually for time. If you have completed this workout before, look at your previous time and use that information to help you tackle today’s effort.

Scaling:
Reduce the load and reps. If this is your first time performing this workout, consider cutting the workout in half or giving yourself 30 minutes to complete as many step-ups as possible.

To reduce the complexity of the step-ups, reduce the height of the box.

In case of injury or limitation, perform unweighted step-ups.

Intermediate option:
For time:
1,000 weighted step-ups

♀ 20-lb ruck, 20-inch box
♂ 30-lb ruck, 20-inch box

Beginner option:
For time:
500 unweighted step-ups
No ruck, 12-inch box

Coaching cues:
During each step-up, focus on keeping your knees tracking in line with the toes and standing up by taking your chest to the sky. These two points will ensure the best posture and mechanics throughout the workout.

Resources:
The Box Step-Up
CHAD1000X Hero Workout
CrossFit Hero and Tribute Workouts

Find a gym near you:
View the CrossFit map

5 rounds, each for time, of:
400-meter run
Rest 2 minutes

Compare to 231120.

Post your fastest and slowest times to comments.

Stimulus and Strategy:
In today’s workout, push the pace of each run. Don’t hold back and don’t “game” your efforts. Aim to complete each run in 2:15 or less, which will give you a one-to-one work-to-rest ratio. If you can perform today’s workout on a track, do it. Otherwise, Godspeed to all of the undulating 400-meter runs out there.

Scaling:
Reduce the distance of each run.

In case of injury or limitation, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower.

Intermediate option:
Same as Rx’d.

Beginner option:
5 rounds, each for time, of:
200-meter run
Rest 2 minutes

Coaching cues:
With each step, focus on reaching ahead with your foot and pulling the ground underneath your body.

Resources:
Running | Change in Support Drill
Running | Falling Forward
Running | Line Drills
Running | Partner Falling Drill
Running | Position Drill

Find a gym near you:
View the CrossFit map

Every 4 minutes for 7 rounds: 200-meter run

Post each run time to comments.

Compare to 211112.

Stimulus and Strategy:
Today, we are running fast. Each round in this workout should be an all-out effort. This will allow for plenty of time to recover between sprints. If you have completed this workout or something like it previously, use that information to help inform your target pace. Athletes should work and push their boundaries to their own capacity. Beginners can reduce the total number of rounds.

Scaling:
Reduce the number of rounds or the distance of each effort. In case of injury or limitation, perform a 500/700-meter Echo bike or 200/250-meter row.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 4 minutes for 4 rounds:
200-meter run

Coaching cues:
When running, focus on leading with the hips and then leaning forward with the entire body.

Resources:
Running | Change in Support Drill
Running | Falling Forward
Running | Line Drill
Running | Partner Falling Drill

CHAD1000X

For time:
1,000 weighted step-ups

♀ 35-lb ruck, 20-inch box
♂ 45-lb ruck, 20-inch box

Post time to comments.

Compare to 231111.

Sara Wilkinson, CrossFit, and Rogue Fitness present the Hero workout CHAD1000X in honor of Navy SEAL Chad Wilkinson who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy, and to raise awareness for suicide prevention.

Click here to officially register and to learn more about CHAD1000X and The Step Up Foundation’s mission to raise awareness around and prevent veteran suicide.

Scaling:
Today’s workout is a long grind. Complete as a team, with a partner, or individually for time. Reduce the load and height of the step-up as needed. If you have completed this workout previously, look back and use that information to help you tackle today’s effort.

Intermediate option:
For time:
1,000 weighted step-ups
♀ 20-lb ruck, you pick the height of the step-ups
♂ 30-lb ruck, you pick the height of the step-ups

Beginner option:
For time:
1,000 unweighted box step-ups
No rucksack, you pick the height of the step-ups.

Coaching cues: During each step-up, focus on keeping your knees tracking in line with the toes and standing up by taking your chest to the sky. These two points will ensure the best posture and mechanics throughout the workout.

Resources:
The Box Step-Up
Tips for Beginners
Partner Tips
CHAD1000X Hero Workout
The Step-Up Foundation
CrossFit Hero and Tribute Workouts

Find a gym near you:
View the CrossFit map

With a partner, on a running clock, for time:

At 0:00
10 rounds each:
7/10-calorie Assault bike

Rest

At 12:00
5 rounds each:
30 wall-ball shots

♀ 14 lb
♂ 20 lb

Post time to comments.

Scaling:
The goal is to finish the bike calories in under 30 seconds in each round, including transition time. You should be aiming to complete the first part in 10 minutes or less. Adjust the calories as needed to have a solid 15- to 20-second sprint each round.

The second portion is intended to be unbroken and done in 1 minute per round per person. Adjust the number of reps to challenge each partner to go hard.

Intermediate option:
With a partner, on a running clock, for time:

At 0:00
10 rounds each:
5/8-calorie Assault bike

Rest

At 12:00
5 rounds each:
20 wall-ball shots

♀ 14 lb
♂ 20 lb

Beginner option:
With a partner, on a running clock, for time:

At 0:00
10 rounds each:
20-second effort on Assault bike

Rest

At 12:00
5 rounds each:
10 wall-ball shots

♀ 6 lb
♂ 10 lb

Resources:
Air Bike Setup
Rogue Echo Bike
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

Half-Marathon Row

For time: 21,097-meter row

Post time to comments.

Compare to 201002.

Scaling:
When this event was programmed for the 2013 CrossFit Games, it was divided into two parts: a 2K sprint immediately followed by the remaining 19,097 meters. The event tested sprint ability, endurance, and recovery all in one beautiful display of prolonged agony.

This is not a misprint. Grab a group of friends, pull your rowers alongside each other, and get started. A half-marathon row is no easy feat. If your experience on the rower is limited, consider reducing the distance or choosing one of the options below. Another option is to perform this workout with one or two partners with one person rowing at a time. Share the work until the task is completed.

Intermediate option:
Row as many meters as possible in 60 minutes.

Beginner option:
Row as many meters as possible in 30 minutes.

Take breaks as needed.

Coaching cues:
The best way to stay invested in a half-marathon row is to grab your friends, pull out the rowers, and make it a community event. You might be a bit miserable, but as they say, misery loves company, and accomplishing a feat like this one will have you forgetting the misery and celebrating a monumental win.

Resources:
Rowing Technique Tips
2013 CrossFit Games - Men’s Row 1 and 2
2013 CrossFit Games - Women’s Row 1 and 2

Find a gym near you:
View the CrossFit map

Guest Programmer - HWPO
July 22-Aug. 4, 2024

For time:

Run 2,500 meters
Swim 800 meters

*Ski erg 1,600/2,000 meters as an alternative to the swim.

Post time to comments.

Scaling:
Once again, we’ve thrown in a bit of CrossFit Games training! With the announcement of the running and swimming at the Games, why not give it a shot? If you have access to open water, take a training partner with you or stay in a supervised and populated area. If you’re swimming in a pool, split this workout into 50-, 100-, or 200-meter intervals to give yourself short breaks. Avid swimmers can challenge themselves to swim consistently and aim for a sub-2:00/100-meter pace.

The effort on the swim for many is quite substantial, so it’s important to run at a comfortable, aerobic pace to not get into the water and find breathing to be difficult.

If swimming is a new challenge for you and you have very little experience in the water but want to include it, start with the swim, focus on technique, and then run with more intensity.

GOAL: CrossFit Games training and aerobic conditioning

ADVANCED ATHLETE TARGET: Run 10-12 minutes, swim 16 minutes or less
BEGINNER ATHLETE TARGET: Comfort of the run, completing the swim

Intermediate option:
For time:
Run 2,000 meters
Swim 400 meters

Beginner option:
For time:
Swim 200 meters
Jog or walk 1,200 meters

Coaching cues:
Think running is all in the legs? Think again. Mastering your arm movement can increase efficiency and speed. Hold your hands in a loose fist and think about swiping your fingers right along your hip bone as you send your elbows back with each step. Better yet, “lick it and stick it!” Pretend you have an ice cream cone in each hand. Lick it, then stick it in your pocket.

Resources:
Run Swim: Individual Event 1 of the 2024 CrossFit Games
Swimming, CrossFit Style

Find a gym near you:
View the CrossFit map

Rest Day

Featured Article:
Your Guide to the 2024 CrossFit Games Spectator Experience

The 2024 CrossFit Games are the pinnacle of the season when we crown the Fittest on Earth. In the CrossFit community, the Games are also a chance to come together to experience the competition, fun, and camaraderie that is CrossFit. Whether fans choose to spend their days cheering on their favorite athletes, working out, exploring the local area, or enjoying a combination of everything the Games have to offer, all are guaranteed to leave with fond memories to inspire them throughout the year.

Check out this article for everything you need to know to optimize your experience in Fort Worth, including information on the FREE CrossFit Experience where you can watch the Games on a massive screen, shop the CrossFit Store, interact with our partners and vendors, rub elbows with CrossFit celebrities, get your fitness in, learn from expert Seminar Staff trainers, and more!

Find a gym near you:
View the CrossFit map

Rest Day

CrossFit introduced Murph as an official Hero workout in 2005. But the phenomenon of Memorial Day Murph was born organically within the affiliate community.

Watch: “Memorial Day Murph: An Origin Story”

CrossFit is proud
to partner with The Murph Challenge as an official 2024 host. Find a CrossFit gym near you and sign up now for the Murph Challenge.

For time:
Ruck 3 miles
or
Run 4 miles

♀ 30 lb
♂ 45 lb

Post time to comments.

Compare to 230821.

Scaling:
If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, feel free to pick up the pace. For the 4-mile run option, consider your recent 5K run effort and attempt to hold a slightly more manageable pace. For clarity, the run option is meant to be completed without load.

Intermediate option:
Same as Rx’d

Beginner option:
For time:
Ruck 1.5 miles
or
Run 2 miles

♀ 10 lb
♂ 15 lb

Resources:
CAP: Running Pulling in Place Drill
CAP: Running Falling Forward Drill

2024 CrossFit Open GORUCK Offer
2024 Open participants receive 20% off all products in the GORUCK Training Collection. This discount applies to their best-selling training items like the Ballistic Trainers and Rough Runners. Don't miss your chance to up your training with the world's toughest gear from GORUCK.

Learn more →

Grab your CrossFit shoes at GORUCK and gear up at RogueFitness.com.

2024 GORUCK Open offer valid on an order of US$99 (or equivalent in local currency) or more. Offer expires March 18, 2024, at 5 p.m. PST. Coupon code is valid for one use only and cannot be combined with any other offers or discounts, and is not valid on sale items. Void where prohibited. For all questions related to the GORUCK 20% off promotion, including questions related to discount codes, please contact team@goruck.com.

Featured photo:
Taken by Nick Schrein for GORUCK in Atlantic Beach, Florida.

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

With a partner, 3-6-9-12-15-18-21-24-27-30 reps for time of:
Ski-erg calories
Bike-erg calories

Both athletes complete each round of the ladder on each machine. After each completes the prescribed number of calories for that round, athletes switch machines. Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.

Post time to comments.

Scaling:
Reduce the volume of calories performed to finish the workout in under 30 minutes. Intermediate athletes can perform this workout as prescribed.

Beginner option:
With a partner, 2-4-6-8-10-12-14-16-18-20 reps each for time of:
Ski-erg calories
Bike-erg calories

CHAD1000X

For time:
1,000 weighted step-ups

♀ 35-lb ruck, 20-inch box
♂ 45-lb ruck, 20-inch box

Post time to comments.

Sara Wilkinson, GORUCK, and CrossFit present the Hero workout CHAD1000X in honor of Navy SEAL Chad Wilkinson who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

Click here to officially register and to learn more about CHAD1000X and The Step Up Foundation’s mission to raise awareness around and prevent veteran suicide.

Scaling:
Complete as a team, with a partner, or individually for time. Reduce the load and height of the step-up as needed.

Intermediate option:
For time:
1,000 weighted step-ups

♀ 20-lb ruck, you pick the height of the step-ups
♂ 30-lb ruck, you pick the height of the step-ups

Beginner option:
For time:
1,000 unweighted box step-ups

No rucksack. You pick the height of the step-ups.

Video Resources:

Watch Now → Tips for Beginners

Watch Now → Partner Tips

Power clean 1-1-1-1-1-1-1 reps

*Build to a heavy single for the day.

Post loads to comments.
Compare to 120822.

Scaling:
Experienced lifters should go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Full Session:
If you want to perform the additional elements Ben programs for CrossFit Krypton, perform the partner workout after the lifting session.

With a partner, complete 5 rounds each for time of:
5 power cleans
10 bar-facing burpees

♀ 155 lb ♂ 225 lb

*With a partner, alternate rounds, for 5 rounds EACH. This is meant to be an aggressive fast-paced interval-style workout. Perform touch-and-go power cleans for as long as you are able and complete the burpees fast.

Post loads and time to comments.

Back squat 10-8-6-4-2 reps

*Increase the weight of each set for 5 sets. Rest no more than 3 minutes between sets.

With a partner, complete 10 rounds each for time of:
10 burpees to touch
1 seated legless rope climb, 15 ft

*Alternate rounds with a partner. For the burpees, touch something 3 inches above your standing reach. If you do the workout solo, rest 1 minute after each set.

Post back squat loads and results for the partner workout to comments.

Scaling:
For the back squats, newer lifters should focus on mechanics before heavy loads. If you do not have a partner for the second segment, rest 1 minute after each round until you have completed 10 rounds. Beginner-level athletes can reduce the volume to 5 total rounds and modify the movements.

Beginner option:
Back Squat 10-8-6-4-2 reps

*Rest no more than 3 minutes between sets.

With a partner, complete 5 rounds each for time of:
10 burpees
1 rope climb, lying to standing

New York Minute

Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:

150 wall balls
30 muscle-ups
30 clean and jerks

♀ 14-lb ball, 105-lb barbell
♂ 20-lb ball, 155-lb barbell

Post time to comments.

Scaling:
If you don’t have a partner, complete half the reps while maintaining the structure of 1 minute on, 1 minute off in the workout.

Solo Option:
Complete as many reps as possible in 1 minute, followed by 1 minute of rest, until you complete:
75 wall balls
15 muscle-ups
15 clean and jerks

♀ 14-lb ball, 105-lb barbell
♂ 20-lb ball, 155-lb barbell

Beginner Option:
Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:
100 wall balls
30 ring rows + jumping dip
30 clean and jerks

♀ 6-lb ball, 45-lb barbell
♂ 10-lb ball, 55-lb barbell

Eva Strong
With a partner, 5 rounds for time of:

24 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-m run (together)

♀ 135 lb ♂ 205 lb

Post time to comments.

Scaling:
If you don’t have a partner, reduce the toes-to-bar reps to 10 and perform only 1 clean and jerk per round. Newer athletes should reduce the loading and modify the toes-to-bars.

Intermediate Option:
With a partner, 5 rounds for time of:
24 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-m run (together)

♀ 105 lb ♂ 155 lb

Beginner Option:
With a partner, 4 rounds for time of:
24 single-unders (each)
19 hanging knee-raises (total)
2 clean and jerks (total)
400-m run (together)

♀ 65 lb ♂ 95 lb

PairUP ThrowDOWN
For time, with a partner:

30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

Rest 5 minutes, then:

10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run

Time cap: 35 minutes

♀ 125-lb. deadlifts, 55-lb. thrusters
♂ 185-lb. deadlifts, 75-lb. thrusters

Post time to comments and/or register for the 2021 CrossFit PairUP ThrowDOWN and log your score there.

Workout Variations
Rx’d
(54 and under)
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster

(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees

Scaled
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run

Laura
With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row
20 burpees over the rower
10 power cleans

♀ 105 lb. ♂ 155 lb.

CrossFit VICE has set up a fundraiser to create a scholarship for Laura’s two sons. Post rounds completed to comments.

Scaling:
This workout should be performed with a partner. If you’re unable to share the work with a friend or family member, cut the reps in half and rest for about the same amount of time you spend working. Newer athletes can stick to regular burpees and reduce the load on the cleans. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees
10 power cleans

♀ 45 lb. ♂ 65 lb.

Martin
For time, with a partner:

2,000-m row
100 bodyweight deadlifts
50 thrusters (65/95 lb.)
1,000-m row
100 hand-release push-ups
50 pull-ups
500-m row
100 sit-ups
100 wall-ball shots (14/20 lb.)

Scaling:
This workout, created by Scott Meenagh, Martin Bell’s training partner, is meant to be performed in pairs. If completing it alone, cut all the reps in half. This year, Meenagh and CrossFit Airdrie have also created a version for those at home in lockdown, and they are encouraging athletes to partner up virtually. Examples of the Rx’d and home versions can be found here and here.

Limited Equipment Option:
For time, with a partner:
200 lateral jumps over a dumbbell
100 burpee snatches
50 dumbbell thrusters
100 lateral jumps over a dumbbell
100 hand-release push-ups
50 pull-ups
50 lateral jumps over a dumbbell
100 sit-ups
100 wall-ball get-ups

For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box

Scroll for scaling options.

Post time to comments, or find a partner, complete 2018 Team Series Event 8 and log your score on the leaderboard.

Related:
• Toes-to-Bar Progression
• The Dumbbell Power Snatch

Scaled Option
For time:
30 hanging knee-raises
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 hanging knee-raises

Men: 35-lb. dumbbells, 20-in. box
Women: 20-lb. dumbbells, 20-in. box

If needed, substitute AbMat sit-ups for the knee-raises and further reduce the weight of the dumbbells. Ignoring the dumbbells and performing unweighted box step-overs is also an option.

1 rep of the following complex for max load:
Deadlift / hang clean / hang clean and jerk

Post max successful lift to comments, or find a partner, complete 2018 Team Series Event 7 and log your score on the leaderboard.

Scaling
Most athletes can complete this lift as prescribed.

2 rounds for time of:
50-cal. row
25 handstand push-ups

Scroll for scaling options.

Post reps completed to comments, or find a partner, complete 2018 Team Series Event 6 and log your score on the leaderboard.

Related:
• The Kipping Handstand Push-Up

Scaled Option
2 rounds for time of:
50-cal. row
25 hand-release push-ups

Modify further to knee push-ups if the set of 25 will take you more than 5 sets.

10-9-8-7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
Squat snatches

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.

Post reps completed to comments, or find a partner, complete 2018 Team Series Event 5 and log your score on the leaderboard.

Related:
• Bar Muscle-up Variations
• The Snatch

Scaled Option
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Squat snatches

Men: 65 lb.
Women: 45 lb.

If you struggle with pull-ups, use assistance. For the squat snatch, pick a load at which you can complete the first round unbroken. If needed, reduce the overall volume by skipping the first few rounds (start with 8 or 7 and work your way down).

5 rounds for time of:
50 double-unders
50-ft. single-arm overhead lunge

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Scroll for scaling options.

Post reps completed to comments, or find a partner, complete 2018 Team Series Event 4 and log your score on the leaderboard.

Scaled Option
5 rounds for time of:
50 single-unders
50-ft. single-arm overhead lunge

Men: 35-lb. dumbbell
Women: 20-lb. dumbbell

Choose a dumbbell with which you can lunge 25 ft. without setting it down. Newer athletes can also reduce the number of rounds, reps of the single-under and distance of the lunge so that the workout can be completed in under 15 minutes.

21-15-9 reps for time of:
Pull-ups
Deadlifts

Men: 225 lb.
Women: 155 lb.

Scroll for scaling options.

Post reps completed to comments, or find a partner, complete 2018 Team Series Event 3 and log your score on the leaderboard.

Scaled Option
21-15-9 reps for time of:
Jumping pull-ups
Deadlifts

Men: 135 lb.
Women: 95 lb.

This workout is quick. Reduce the loading further if each round will take you more than 2-3 sets to complete.

Complete as many reps as possible in 7 minutes following this pattern:
20 squat cleans, 135 / 95 lb.
20 squat cleans, 185 / 125 lb.
20 squat cleans, 225 / 155 lb.

Scroll for scaling options.

Post reps completed to comments, or find a partner, complete 2018 Team Series Event 2 and log your score on the leaderboard.

Scaled Option
Complete as many reps as possible in 7 minutes following this pattern:
20 squat cleans, 95 / 65 lb.
20 squat cleans, 135 / 95 lb.
20 squat cleans, 155 / 105 lb.

Newer athletes may want to further reduce the loading. The first load should be easy. The second load should be harder, but you should be able to complete the 20 reps in 2-3 minutes. The final load should be heavy for you but doable.

Complete as many reps as possible in 7 minutes of:
Bar-facing burpees

Post reps completed to comments, or find a partner, complete 2018 Team Series Event 1 and log your score on the leaderboard.

Scaling
All athletes can complete this workout as prescribed. Newer athletes can complete the scaled version, which allows for stepping down and up from the floor, as well as stepping instead of jumping over the barbell each rep.

Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.

Post reps completed to comments, or find a partner and complete 2017 Team Series Event 5 and log your score to the leaderboard.

Related content:
• CrossFit WOD 171002 Tips With Team McKernan/Bozman
• The Deadlift

For time:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups

Men thruster 45 lb.
Women thruster 35 lb.

Post time to comments, or find a partner and complete 2017 Team Series Event 8 and log your score to the leaderboard.

Related content:
• CrossFit WOD 170930 Tips With Adrian Bozman
• Rowing
• The Thruster
• The Kipping Pull-up

For max reps and load:
2 minutes of handstand push-ups
Rest 2 minutes
2 minutes of double-unders
Rest 2 minutes
2 minutes to find 1-rep-max back squat

Post reps completed and load squatted during each interval to comments, or find a partner and complete 2017 Team Series Event 7 and log your score to the leaderboard.

Related content:
• CrossFit WOD 170929 Tips With Adrian Bozman
• The Kipping Handstand Push-up
• The Double-Under
• The Back Squat