CrossFit
For load:
Deadlift 5-5-5
(add 20lbs/10lbs each set)
For total Reps + Calories:
3:00 12 Meter Shuttle Run (down and back is 1 rep)
3:00 Burpee to plate (45lbs plate)
3:00 Rope Climb
3:00 Double Unders
3:00 Row for calories
(with a partner. share work anyhow)
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Competitor 1
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch
(add 10lbs/5lbs each set)
For load:
Every 1:00 for 10:00
1 Clean
(add 10lbs/5lbs each set)
For load:
Every 1:00 for 10:00
1 Front Squat + 1 Back Squat
(add 10lbs/5lbs each set)
AMRAP 7:00
1 Rope Climb
7 Handstand Push-ups
(alternate rounds with a partner)
For time:
12-9-6-3
Deadlift 185/125
Pull-ups
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Competitor 2
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch
(add 10lbs/5lbs each set)
For load:
Every 1:00 for 10:00
1 Clean
(add 10lbs/5lbs each set)
For load:
Every 1:00 for 10:00
1 Front Squat + 1 Back Squat
(add 10lbs/5lbs each set)
AMRAP 9:00
1 Legless Rope Climb + 1 Rope Climb
3 Bar Muscle-ups
4 Strict Handstand Push-ups
For time:
15-12-9-6-3
Deadlift 225/155
Pull-ups
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Weightlifting
Rest
