CrossFit
For load:
Weighted Chin-ups 3-2-2-1-1-1
(make consistent increases)
For load:
Strict Press 7-5-3-5-7
(leave one rep in the tank each set)
3 rounds for time:
15 Front Squats 135/95 (from the ground)
30 Sit-ups
15 Ring Push-ups
_________________
Competitor 1&2
Snatch
70% 1×3
75% 2×2
80% 3×1
Snatch Pull
90% 2×3
100% 2×2
(percentage based off 1RM Snatch)
AMRAP 5:00
1 Strict Pull-up + 2 Bar Muscle-ups + 3 Straight Bar Dips
(each round completed unbroken)
For total time:
3 rounds
400m Run
9 Back Squats 225/155
7 Bar Muscle-ups
~then~
15 DBall Over the Shoulder 150/100
_________________
Weightlifting
Rest
“In digital world, sport provides opportunity to bring people together.”
~Edwin Moses
