Amie Francaviglia

Workout of the Day 
4 Rounds for time:
Run 400m
1:00 Plank Hold
20 V-ups

Workout of the Day 
5 Rounds for time:
5 Deadlifts (275#/185#)
10 Bar Facing Burpees

Workout of the Day 
Complete as many rounds as possible in 15 minutes of:
12 Bar Muscle-ups
36 Kettlebell Swings (53#/35#)

Workout of the Day
For time:
Run 800m
50 Toes-to-bar
Run 800m
100 Sit-ups

Workout of the Day 
Clean & Jerk 1-1-1-1-1-1-1 reps

Workout of the Day 
Complete as many rounds as possible in 15 minutes of:
30 Burpees
15 Squat Snatches (95#/65#)
30 Burpees Over Bar
15 Squat Snatches (135#/95#)
30 Burpee Box Jumps (24”/20”)
Max Squat Snatches (165#/115#)

Workout of the Day
Complete as many rounds as possible in 12 minutes of:
2 Rope Climbs
25 Double-unders
1 Legless Rope Climb
25 Double-unders

Workout of the Day
Every minute on the minute for 6 minutes:
Odd – Max Handstand Push-ups
Even – Rest

then

Shoulder Press 3-3-3-3-3 reps

Workout of the Day
For time:
1-2-3-4-5-6-7-8-9-10 Deadlifts (275#/185#)
200m Run after each round

Workout of the Day
“CrossFit Open 20.5”
For time, partitioned any way:
40 Muscle-ups
80 Calorie Row
120 Wallballs (20#/14#)

Time Cap = 20 minutes