CrossFit
24:00 to complete:
AMRAP 1:00
Rope Climbs
AMRAP 1:00
Handstand Push-ups
AMRAP 1:00
Pull-ups
AMRAP 1:00
Ring Dips
AMRAP 1:00
Toes to Bar
AMRAP 1:00
Hand Release Push-ups
AMRAP 1:00
Wall Ball Shots
AMRAP 1:00
Burpees to a 6″ reach
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Competitor 1
5 rounds for load:
1 Power Clean + 1 Hang Clean + 1 Clean
*follow each set with max box jumps in :10 (24/20)
Barbell Cycling:
Power Clean & Push Jerk 8-8-8-8
(cycling speed and efficiency is the focus)
5 rounds for load:
3 Front Squats + 3 Back Squats
(same bar. make consistent increases)
“Assault Ladders”
3 rounds for total Calories:
:10 Assault Bike for Calories
:50 Rest
:20 Assault Bike for Calories
:40 Rest
:30 Assault Bike for Calories
:30 Rest
:40 Assault Bike for Calories
:20 Rest
:50 Assault Bike for Calories
:10 Rest
_________________
Competitor 2
5 rounds for load:
1 Power Clean + 1 Hang Clean + 1 Clean
*follow each set with max box jumps in :10 (24/20)
Barbell Cycling:
Power Clean & Push Jerk 8-8-8-8
(cycling speed and efficiency is the focus)
5 rounds for load:
3 Front Squats + 3 Back Squats
(same bar. make consistent increases)
Record your time for each interval:
500m Row (5k pace)
(rest 1:00)
500m Row (5k pace – :04)
(rest 1:00)
500m Row (5k pace – :08)
(rest 1:00)
500m Row (max effort)
(rest 1:00)
500m Row (max effort + :04)
(rest 1:00)
500m Row (max effort + :08)
(rest 1:00)
500m Row (max effort + :12)
_________________
Weightlifting
Rest
“Every individual has a place to fill in the world and is important in some respect whether he chooses to be so or not.”
~Nathaniel Hawthorne
~Nathaniel Hawthorne
