CrossFit Skill Handstand Hold or Hand Walk 3 rounds for time: 500m Row 400m Run 50 Double Under _______________________ Competitor 1&2 Snatch 70% 1×3 75% 2×2 80% 3×1 Snatch Pull 100% 4×3 Front Squat 75% 4×3 “Lactic Ladders” 5 rounds for total calories: :10 Row :50 Rest :20 Row :40 […]
CrossFit For load: Close Grip Bench Press 5-3-3-2-2-2 AMRAP 7:00 3-6-9-12-15….. Push-up (hand release) Kettlebell Swing 53/35 _____________________________ Competitor 1 For load: Bench Press 8-5-3-3-3-5-8 *follow each set with 1 legless rope climb For total reps: Every 1:00 for 10:00 Odd min: Ring Muscle-up Even min: Deficit Handstand Push-up 4″/2″ (choose reps
CrossFit For load: Front Squat 1-1-1-1-1-1 “Hope” 3 rounds for total reps: 1:00 Burpees to Plate 1:00 Power Snatches 75/55 1:00 Box Jumps 24/20 1:00 Thrusters 75/55 1:00 C2B Pull-ups 1:00 Rest __________________________ Competitor 1&2 AMRAP 8:00 8 Power Snatch 95/65 24 Double under 8 Overhead Squat 95/65 Snatch 70% 1×3 75%
