CrossFit
“The Angry Pony”
For time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings 53/35
40 Pull-ups
30 Handstand Push-ups
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Competitor 1
Every 1:00 for 10:00
2 Hang Power Snatch (AK) at 70%
Snatch
70% 1×1
75% 2×1
80% 3×1
For total reps:
Every 1:00 for 10:00
Odd min: 1 Ring Muscle-up + Ring Dips
Even min: 1 Strict HSPU + HSPU
(choose reps prior to start. unbroken)
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings
12 Pull-ups
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Competitor 2 (Best of Arizona Individual Comp on Sunday)
Every 1:00 for 10:00
1 Power Snatch + 1 Hang Snatch (AK) at 70%
5 rounds for time:
1 Rope Climb
(alternate with a partner)
For time:
1-2-1-3-1-2-1
Power Clean & Push Press 185/125
Ring Muscle-up
Not timed:
1 Mile Jog
PNF Stretch
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Weightlifting
Rest
