CrossFit
Skill
Hand Walking
For time:
21 Thrusters 95/65
400m Run
21 Over the Box Jumps 24/20
15 Thrusters 115/85
400m Run
15 Over the Box Jumps
9 Thrusters 135/95
400m Run
9 Over the Box Jumps
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Competitor 1
3 rounds for time:
400m Run
50 Doubleunders
3 Rope Climbs
5 rounds:
1 Push Press + 1 Pause Jerk + 1 Jerk
(make consistent increases)
Back Squat
70% 2×5
75% 2×3
80% 2×2
*follow each set with 5 box jumps 24/20
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Competitor 2
5 rounds:
1 Push Press + 1 Pause Jerk + 1 Jerk
(make consistent increases)
Back Squat
70% 2×5
75% 2×3
80% 2×2
*follow each set with 5 box jumps 30/24
For time:
70 Calories on The Assault Bike
7 Rope Climbs
70 Double unders
50 Calories on The Assault Bike
5 Rope Climbs
50 Double unders
30 Calories on The Assault Bike
3 Rope Climbs
30 Double unders
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Weightlifting
Block Snatch
80% 4×3
Snatch Pull
4×4 -choose weight-
Front Squat
Find 1RM
3 rounds:
15 Dumbbell Rows (each arm)
15 Dumbbell Shoulder Press
“Ah, the creative process is the same secret in science as it is in art. They are all the same absolutely.”
~Josef Albers
