CrossFit
Skill
Hand Walking
AMRAP 3:00
Bar Muscle-ups
(alternate sets with a partner)
5 rounds for time:
20 Calorie Row
15 Wall Ball Shots 20/14
20 Double unders
5 Power Clean 155/105
__________________
Competitor 1&2
For load:
Every 1:00 for 10:00
Power Clean & Jerk
(add 10lbs/5lbs each set)
15 rounds for time:
1 Toes Through Rings + 1 Ring Muscle-up + 1 Ring Dip
(each round unbroken)
For time:
21-15-9
Power Snatch 95/65
Handstand Push-up
7 rounds for time:
11 Calories on The Assault Bike
9 Toes to Bar
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Weightlifting
Power Snatch + OHS
85% 3(2+2)
Power Clean + Pause Jerk
85% 3(1+2)
Snatch Grip Push Press
4×3 -choose weight-
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“The finest souls are those that have the most variety and suppleness.”
~Michel de Montaigne
~Michel de Montaigne
