CrossFit
Skill
Hand Walking/Handstand Hold
With a partner for time:
10 Rope Climb
60 Burpee
180′ Wheelbarrow
60 Burpee
10 Rope Climb
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Competitor 1
Clean
70% 2×2
75% 1×1
80% 5×1
Deadlift
Build to a heavy set of 5
5 rounds: (:03 faster each round)
750m Row
*follow each round with 10 incline sit-up
(rest 1:00 between rounds)
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Competitor 2
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
80% 3×1
Deadlift
Build to a heavy set of 5
AMRAP 30:00
60yd Walking Lunge
120yd Farmers Walk 70/53
30 Wall Ball Shots 20/14
60 Calorie Row
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BodyStrong
5:00 at 80% effort:
Choice of AirRunner/Bike or Row
(walk/stretch 5:00)
AMRAP 15:00
5 Strict Toes to Bar
10 Burpee
15 Air Squat
(walk/stretch 5:00)
5:00 at 90% effort:
Choice of AirRunner/Bike or Row
(more cals than first 5:00 )
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Weightlifting
Deficit Power Clean + Clean
Build to a heavy set of 2+1
-then-
2(1+1) same weight as heavy set
Deficit Clean Pull
5×4 -choose weight-
Front Squat
70% 2×8
75% 3×6
“Never interrupt someone doing what you said couldn’t be done.”
~Amelia Earhart
~Amelia Earhart
