Los Amigos CrossFit

5 Rounds:
10 bar-facing Burpees
5 Front Squat 135/95#
2 Rope Climbs

snatch
2-2-2-2

3 rounds
10 hang power snatch 95/65#
10 pistols, alternating
20 double unders

l-sit: accumulate 2 min between boxes

back squat
2-2-2-2

amrap in 7min
10 thrusters 95#/65#
10 knees to elbow
100m run

3 rounds
100m row
10 burpees
rest

front squat w/pause
3-3-3-3

amrap in 7 min
5 cleans 155/115#
10 grasshoppers l+r = 1
100m run

amrap in 20 min
10 push press 135/95#
10 t2b
10 box jump burpees 20#
400m run

Clean and Jerk
1-1-1-1-1-1-1

3 rounds
1 min assault bike
rest

Turkish get up
10 min to get a 1 rep max

“Helen”
3 Rounds for time of:
400m run
21 Kettlebell Swings, 53/35
12 Pull-ups

Deadlift
5-5-5

4 rounds
100m row (time is score)
30 double unders or attempts
15 goblet squats 50/35#
rest

AMRAP in 15 minutes
30 Double-unders or 100 singles
200m Run
10 Overhead Squats, 95/65

Choose your workout
deadlift, squat, or bench
10-10-10
5-5-5
3-3-3-3

then:
1,000m row