CrossFit
For load:
Deadlift 5-3-3-2-2-2
AMRAP 15:00
9 Toes to Bar
9 Bar Dips
9 Ring Rows
9 Hand Release Push-ups
9 Ball Slams 20/14
________________
Competitor 1
Front Squat
3 Waves
70% 1×2
(rest 1:00)
80% 1×4
(rest 2:00)
For load:
4-3-2-2
1.5 Weighted Dip
(rest 1:00)
1.5 Weighted Chin-up (supinated grip)
(rest 1:00)
For time:
21-15-9
Snatch 95/65
Calorie Row
________________
Competitor 2
Back Squat
3 Waves
70% 1×2
(rest 1:00)
80% 1×4
(rest 2:00)
For load:
4-3-2-2
1.5 Weighted Dip
(rest 1:00)
1.5 Weighted Chin-up (supinated grip)
(rest 1:00)
For time:
35 Weighted Sit-ups 25lbs
35 GHD Sit-ups
35 Weighted Sit-ups
For time:
21-15-9
Snatch 115/85
Calorie Row
_________________
Weightlifting
Rest
“Freedom is the open window through which pours the sunlight of the human spirit and human dignity.”
~Herbert Hoover
