Killer #6
3 rounds
30/24 cal row
20 KB Swings 32/24kg
10 Push ups
into
3 rounds
30/20 cal bike
20 T2B
into
3 rounds of:
10 Burpee DB Box step ups 2×22.5/15kg 24/20″”
5 Muscle-ups or 12 Chest to bar

Strength:-
4 x 2 Hang muscle clean
5 x 3 Hang Power Clean @ 85%

3 rounds Durante Core

15 min EMOM (3 rounds)
1 – 12 Front Rack lunges 42.5/30kg
2 – 15 Pull-ups
3 – 15 / 12 Bike Cals
4 – 15 V-ups
5 – Rest
*Reps are target for RX, Scaled rest at 45secs

Strength:-
5 x 5 Push Press
3 x 20 Push ups

Metcon:-
3 rounds
30 Wallballs 9/6kg
15 T2B
10 Power Cleans 60/40kg

Strength:-
4 rounds, run as E4MOM
12 Pistols (6/6)
3 -5 Rope Climbs
5 Box Jumps for height & power

Metcon:-
E3MOM
6 rounds (18 mins)
Min 1 & 2 – Machine cals
Min 3:-
Rounds 1, 3 & 5 – 20 DB Snatch 22.5/15kg
Rounds 2, 4 & 6 – 10 HSPU*
*if easy add deficit
*Score = machine cals

Strength:-
Straight leg deadlift 5 x 5
5 – 8 Strict HSPU

Metcon:-
10 min AMRAP
2,4,6,8,etc
2 Power Snatch
2 Overhead lunges
20 DU’s
RX 55/35kg

Strength:-
3 sets of
3 – 5 Strict Ring Muscle ups

*beginners – kipping skill / kipping pull ups / pull up scales / dips
*intermediate – scaled banded or box RMU’s

20 min AMRAP
Row Cindy Row
5 Pull ups
10 Push ups
15 Air squats
20 Cal row

Hero wod:- Roy

Strength:-
Primer:-
4 x 1 Hang pull + High hang Power Clean

5 x 3 Hang Power Clean @ 85%

3 rounds Durante Core

Wod:

5 rounds for time with a partner:

20 front squats (60/40 kg)

30 kettlebell swings (32/24kg)

40 partner medicine-ball sit-ups (9/6kg)

Split all the work as required

5 wall walks

50-calorie row

5 wall walks

25 deadlifts

5 wall walks

25 cleans

5 wall walks

25 snatches

5 wall walks

50-calorie row

Time cap: 20 minutes

? 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch

? 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

Workout Description & Scorecard: https://games.crossfit.com/workouts/open/2025/3

Strength:-
4 rounds, run as E4MOM
12 Pistols (6/6)
3 -5 Rope Climbs
5 Box Jumps for height & power

Metcon:-
E4MOM x 5 rounds
21 Burpees
15 Wall balls 9/6kg
9 Pull ups
6 V-ups