CrossFit
With a partner for time:
3,000m Row
150 Bar Facing Burpee
50 Power Clean 135/95
(one person works at a time. share work anyhow)
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Competitor
Athletes Competing in Masters Qualifier
Rest
Athletes not competing in the Qualifier:
For load:
Every 1:00 for 10:00
2 Push Press
(make consistent increases)
With a partner for time:
1-2-1-3-1-2-1
Ring Muscle-up
(alternate sets with a partner)
With a partner for time:
3-5-3-7-3-5-3
Strict Handstand Push-up
(alternate sets with a partner)
With a partner for time:
7-9-7-11-7-9-7
Bar Dip
(alternate sets with a partner)
3 rounds for time:
300m Air Runnner
30 Double under
3 Rope Climb
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Weightlifting
Clean
70% 1×3
75% 2×2
80% 3×1
Clean Pull
90% 2×3
100% 3×2
Front Squat
70% 1×3
75% 1×3