Long
“Eva”
5 Rounds
Run 800m; 600m; 400m; 200m
30 Kettlebell Swings (70/53; 53/35; 44/26; 35/18; 26/15)
30 Pull-ups; 15 Pull-ups; 15 Bar Kips + 15 Ring Rows
Medium
12 Min AMRAP
1 Squat Snatch (155/100; 135/85; 105/70; 80/55; 55/35)
3 Clean and Jerks (155/100; 135/85; 105/70; 80/55; 55/35)
30 Double Unders; 15 Double Unders; 30 Single Unders; 15 Single Unders
Workout from CrossFit.com
Short
9 Thrusters (65/45; 55/35; 45/30; 35/25; 25/15)
Row 1000m; 750m; 500m
15 Thrusters (65/45; 55/35; 45/30; 35/25; 25/15)
Row 1000m; 750m; 500m
21 Thrusters (65/45; 55/35; 45/30; 35/25; 25/15)
Workout from CrossFit.com
Muscle Endurance
12 Min AMRAP
1 Strict Pull-up; 2 Push-ups; 3 Squats
2 Strict Pull-ups; 4 Push-ups; 6 Squats
3 Strict Pull-ups; 6 Push-ups; 9 Squats
4 Strict Pull-ups; 8 Push-ups; 12 Squats
Continue until 12 minutes have finished
To scale, do ring rows instead of strict pull-ups and knee push-ups instead of regular.
Workout from CrossFit.com
Powerlifting
5×6 Back Squat @ 70-80% 1 RM
Perform new set every 2:00
Olympic Lifting
7×2 Hang Snatch @ 65-75% 1 RM
Perform new set every 1:30; drop and reset after first rep
320 Gym 