For Time with a Partner:
75 Burpee Pumpkin Jumps
50 Pumpkin Push Presses
100 Pumpkin Goblet Squats
50 Pumpkin Box Step Ups
75 Pumpkin Squat Cleans
Pumpkin=Medicine Ball (20/14)
*Don’t set the pumpkin down or else you get a 10 calorie bike penalty!
2020 CrossFit games event 9
HAPPY STAR
4 rounds:
200m Run or 300m Row
5-7-9-11 reps of:
Burpee Box Jump Overs 30/24
Thruster
W 95-105-110-115-lb. thrusters

M 135-145-155-165-lb. thrusters
Burpee Box Jump overs: your hands can touch the box to get over
Thrusters: reps go up weight goes up
with time remaining in class pick a skill to work on.
1 Clean from the floor + 1 Clean from the Hang + 1 Clean from the High Hang(pockets) = 1 Rep
all 6 sets @ the same Weight athlete picks the weight
15 min AMRAP
2 Squat Cleans ( Body Weight)
5 Deadlift (Body Weight)
20 DUs
8 EMOM
8 Bicep Curls
8 Dips
16 min AMRAP
12 KB Swings 53/35
6 Pull-ups
12 Goblet Squat 53/35
6 T2B
10min Emom
Odds: 4 Should Press
Evens: 5 Arnold Press
1000m Row
Then 21-15-9
G2OH 95/65
Cal Bike
65 to 70% of 1RM With a 3sec pause at the bottom
5 Rounds
15 Wall Balls 20/14
20 Push ups
Emom 5 Burpees
@ 80 or 85% 1RM
20 min AMRAP
200m Row
10 Deadlifts 155/105
10 Box Jumps 24/20
50ft Handstand walk
Abs:
3 or 4 Rounds
10 V ups
15 Russian twist(KBs)
20 sit-ups or GHDSUs
1mile Run
10 push-ups
800m Run
20 push-ups
400m Run
30 push-ups
200m Run
40 push-ups
RX+ vest 20/14
8 min Emom
Same weight all 8 rounds
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
@ 65 to 70% of 1RM
5 rounds
10 T2B
10 Power Snatches 95/65 RX+ 135/95
10 Wall Balls 20/14
40 DUs
