Los Amigos CrossFit

Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target

Box Squats
5-5-5

3-4 rounds
1 Snatch (ahap)
10 roll outs
1 min bike (hard)
rest

amrap in 12 min
10 deadlifts 225/155#
400m run
10 pull ups

1 min ski for cals

5 rounds
30 double unders
10 devil’s press 50/35#
10 burpee box jump 20″

4-5 rounds
2 hang cleans (ahap)
10 dumbbell floor press (ahap)
15 hollow rocks
1 min ski erg for cals
rest

Overhead squat
1-1-1-1-1-1

12 emom
10 air squats
10 tuck jumps
5 push ups

*scale as needed

3 rounds
100 double unders
28/18 rower cals
25 sit ups
10 push jerks 185/135#

5rounds
10 deadlifts (ahap)
20 push ups
5 chest to bar pull ups or ring rows
30 sec max effort assault bike
rest

6 rounds
12 dumbbell snatches 60/40#
12 box step ups with dumbbell 24/20″
turf run

21-15-9-6-3
Thrusters 75/55#
burpees