CrossFit
Skill
Rope Climb
AMRAP 14:00
7 Handstand Push-ups
14 Pull-ups
7 Ring Dips
14 Kettlebell Swings 53/35
7 Hand Release Push-ups
For time:
150 Double unders
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Competitor 1&2
For load:
Every 1:00 for 10:00
1 Thruster + 1 Jerk
(add 10lbs/5lbs each set)
For time:
40 Wall Ball Shots 20/14
8 Ring Muscle-ups
8 Pistols (each leg)
35 Wall Ball Shots
7 Ring Muscle-ups
7 Pistols (each leg)
30 Wall Ball Shots
6 Ring Muscle-ups
6 Pistols (each leg)
For time:
100 Calories on The Assault
(20 Double unders every minute)
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Weightlifting
Power Snatch + OHS
85% 3x (2+2)
Power Clean + Push Press
85% 3x (2+1)
Snatch Grip Push Press
4×3 -choose weight-
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”
~Michelangelo
~Michelangelo
