2:00 Easy Row (build the last :30)
Into…
2 ROUNDS (at your station, light)
10 Air Squats
5 Wall Balls to a target
5 Kettlebell Deadlifts
5 Kettlebell Sumo Deadlift High Pulls (light)
5 Hanging Knee Raises or Kip Swings
“THE END”
3:00 / 6:00 / 12:00 AMRAP
20/16 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Kettlebell Sumo Deadlift High Pull (70/53)
30 Burpees
20 Shoulder to Overhead (135/95)
-Rest 1:00 after the 3:00, rest 2:00 after the 6:00-
(Scored by Total Combined Reps)
(KG conv: 9/6 / 32/24 / 60/42.5)
INDEPENDENCE (Intermediate)
3:00 / 6:00 / 12:00 AMRAP
15/12 Calorie Row
25 Wall Balls (20/14)
15 Toes to Bar
25 Box Jumps (24/20)
15 Kettlebell Sumo Deadlift High Pull (53/35)
25 Burpees
15 Shoulder to Overhead (115/75)
-Rest 1:00 after the 3:00, rest 2:00 after the 6:00-
(Scored by Total Combined Reps)
(KG conv: 9/6 / 22.5/15 / 52.5/35)
notes: Today’s a PAIN CAVE, and it’s a CrossFit Games throwback called “THE END.” Three windows of the same seven-movement chipper – 3:00, then 6:00, then 12:00 – with rest between, and you start each window over at the top of the list with the row. The 3:00 and 6:00 are about banking as many reps as you can.