CrossFit
For time:
6 DBall over the shoulder 150/80
18 Parallete pass throughs
30 Pull-ups
42 Burpees to a plate
30 Pull-ups
18 Parallete pass throughs
6 DBall over the shoulder
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Competitor 1
AMRAP 10:00
1 Toes Through Rings
1 Kip to Rings
1 Ring Muscle-up (no dip)
1 Ring Muscle-up
1 Ring Dip
1 Muscle-down
(each round unbroken)
3 rounds:
Push to failure. No rest between exercises.
8-12 Weighted Dip
8-12 Dumbbell Pullover
8-12 Weighted Chin-up
Max Strict Handstand Push-ups
(rest as needed)
3 rounds:
Push to failure. No rest between exercises.
15 Face Pulls
10 Triceps Extension
10 Plate Raises
30 Band Pull Aparts
(rest 1:00 between rounds)
With a partner for time:
400m Sled Pull 135/90
800m Burden Run (log)
400m Sled Pull
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Competitor 2
With a partner for time:
400m Sled Pull 135/90
800m Burden Run (log)
400m Sled Pull
5 rounds not timed:
3 Toes Through Rings
1 Kip to Rings
3 Ring Muscle-up (no dip)
1 Ring Muscle-up
3 Ring Dip
1 Muscle-down
(each round unbroken)
3 rounds:
Push to failure. No rest between exercises.
8-12 Weighted Dip
8-12 Dumbbell Pullover
8-12 Weighted Chin-up
Max Strict Handstand Push-ups
(rest as needed)
3 rounds:
Push to failure. No rest between exercises.
15 Face Pulls
10 Triceps Extension
10 Plate Raises
30 Band Pull Aparts
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Weightlifting
Power Snatch + Drop Snatch
70% 3(4+2)
Power Clean + Push Press
70% 3(4+3)
BTN Press + BTN Push Press
4(6+4) -choose weight-
Strict Pull-ups/Lat Pull downs
3×10 -choose weight-
“We know what we are, but know not what we may be.”
~William Shakespeare
~William Shakespeare
