Push Press (Pre-workout:
4 sets:
5 push presses
– Build to a heavy set of 5-reps.)

Metcon (AMRAP – Rounds and Reps)


10/15 calorie row

10 push-ups

Rest 5:00


10/15 calorie row

10 push-ups
4-5 rounds each 5:00 AMRAP.

High aerobic effort.

Athletes should find a calorie count that allows them to finish in :30.

Athletes should find a rep scheme on the push-up that allows them to go unbroken.


Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells
10+ rounds.

Thrusters are always unbroken.

Spend :30 or less to finish the double-unders each round.

Last tested Jan 2nd, 2022.

L-Sit (Accumulate:
3:00 L-sit hold)

In Accessory – I, perform the L-sit using a pair of parallettes, hanging from a pull-up bar, or get creative in finding a way to get yourself off the ground. Try and use the same technique throughout the entire 3:00 of work. This technique should allow you to hold the L-sit for at least :10 and no longer than :40. You can rest as needed, but pick up where you left off until you accumulate 3:00 of work.