CrossFit
“Candy”
5 rounds for time:
20 Pull-up
40 Push-up
60 Air Squat
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Competitor
5 rounds no measure:
1:00 Row
1:00 Assault Bike
1:00 Ski Erg
AMRAP 10:00
3 Ring Muscle-up
5 Dumbbell Power Clean 50/35
7 Handstand Push-up
(rest 10:00)
AMRAP 10:00
7 Thruster 95/65
12 Kettlebell Swing 53/35
7 Chest to Bar Pull-up
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Aerobic Capacity
AMRAP 40:00
800m Run or Row
200m Farmers Walk
600m Run or Row
1:00 Plank Hold
400m Run or Row
10 Med Ball Get-up (5 each side)
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 2×1
Power Clean
70% 2×3
80% 3×2
Push Press
70% 1×3
75% 1×3
80% 1×2
85% 1×2
Incline Sit-up
15-12-9 -choose weight-
“We must take sides. Neutrality helps the oppressor, never the victim. Silence encourages the tormentor, never the tormented.”
~Elie Wiesel
