CrossFit
“Barbara”
5 rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Squats
(rest 3:00)
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Competitor 1&2
For load:
Every 1:00 until you miss the same weight twice:
1 Snatch start at 135/95
(make 10lbs/5lbs increases.)
Back Squat
Find 1RM
Broad Jump
5 attempts for max distance
AMRAP 7:00
Burpees to a 6″ reach
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Weightlifting
Muscle Snatch + Snatch
4(2+1) -choose weight-
Slow Snatch Deadlift (5 sec)
4×3 -choose weight-
Front Squat
80% 2×2
70% 3×8
-then-
110% Front Squat hold (5+ sec)
Glute-Ham Raise
4×3 (Use assistance if you need to)
Strict Pull-ups
1x AMRAP (unweighted)
4×3 -choose weight-
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)
“To me, my biggest fear is getting a big head, and that is when I get the hammer. Because it’s very easy in this game to believe you’re something special.”
~Keith Richards
