CrossFit
Skill
Rope Climb
For time:
100 Double unders
AMRAP 20:00
:20 Chin Over the Bar Hold
:20 Handstand Hold
:20 L-Sit Hold
:20 Squat Hold
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Competitor 1
For total reps:
Every 1:00 for 10:00
Odd min: Power Cleans from blocks (BK) at 80%
Even min: Strict Handstand Push-ups
(choose reps prior to start. unbroken)
For time:
21 Cal on the Assault Bike
7 x 1 Toes through rings + 1 Ring Muscle-up + 1 Ring Dip
15 Cal on the Assault Bike
5 x 1 Toes through rings + 1 Ring Muscle-up + 1 Ring Dip
9 Cal on the Assault Bike
3 x 1 Toes through rings + 1 Ring Muscle-up + 1 Ring Dip
With a partner for time:
100yd Axle Bar Overhead Carry 90/70
100yd Shuttle Run (both partners run)
50 Axle Bar Thrusters
100yd Shuttle Run
100yd Axle Bar Overhead Carry
100yd Shuttle Run
50 Axle Bar Power Cleans
100yd Shuttle Run
100yd Axle Bar Overhead Carry
(10 burpees anytime the bar is set down)
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Competitor 2
For total reps:
Every 1:00 for 10:00
Odd min: Power Cleans from blocks (BK) at 80%
Even min: Strict Ring Muscle-ups
(choose reps prior to start. unbroken)
For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-up
Ring Dip
Push-up
(alternate rounds with a partner)
3 rounds not timed:
20 Nautilus sit-ups
20 Toes to bar
20 Burpee to a 6″ reach
AMRAP 30:00
20 Calorie Row
40yd Sled Push 225/180
80yd Shuttle Run
40yd Sled Push
(alternate rounds with a partner)
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Weightlifting
Jerk Drills
(10 mins)
Power Clean + Jerk
85% 3(1+1)
Power Snatch
85% 4×1
Box Step-ups
4×10 -choose weight-
“The price of greatness is responsibility.”
~Winston Churchill
~Winston Churchill
