CrossFit
“Angie”
For time:
100 Pull-ups
100 Push-up s
100 Sit-ups
100 Air Squats
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Competitor 1
Power Snatch
2×3 -choose weight-
3×2 -choose weight-
*follow each set with 1 Broad Jump
Back Squat
Work to a heavy set of 5
90% of heavy set: 5×3
Not timed:
50 Sit-ups
25 Back Extensions
40 Sit-ups
20 Back extensions
30 Sit-ups
15 Back Extensions
For time:
50 Double unders
5 DBall Over the Shoulder 150/100
40 Double unders
4 DBall Over the Shoulder
30 Double unders
3 DBall Over the Shoulder
20 Double unders
2 DBall Over the Shoulder
10 Double unders
1 DBall Over the Shoulder
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Competitor 2
3 rounds not timed:
400m Jog
50′ Hand Walk
For time:
40 GHD Sit-ups
8 Rope Climbs
30 GHD Sit-ups
6 Rope Climbs
20 GHD Sit-ups
4 Rope Climbs
For total reps:
Every 1:00 for 10:00
Deficit Handstand Push-ups 6″/4″
(choose reps prior to start. unbroken)
AMRAP 15:00
15 Calories on the Assault Bike
15 Deadlifts 225/155
15 Over the Box Jumps 24/20
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Weightlifting
Block Snatch
75% 2×3
80% 3×3
Snatch Pull
3×4 -choose weight-
Front Squat
5×10 -choose weight-
3 rounds
15 Barbell Rows
15 Arnold Press
“There are some enterprises in which a careful disorderliness is the true method.”
~Herman Melville
~Herman Melville
