CrossFit
3 rounds for time:
400m Run
(alternate rounds with a partner)
AMRAP 20:00
200m Farmer Carry 53/35
20 Sit-up
20 Box Jump 24/20
20 Push-up
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Competitor 1
AMRAP 9:00
3 Ring Muscle-up
5 Handstand Push-up
7 Over the Box Jump 24/20
4 rounds for load:
No rest between exercises.
8 Weighted Pull-up
8 Machine Pullover
8 Weighted Dip
(constant load. alternate rounds with a partner)
2 rounds:
No rest between exercises.
8-12 Hammer Strength Front Pulldown
8-12 Hammer Strength Low Row
8-12 Hammer Strength Standing Shrug
8-12 Hammer Strength Preacher Curl
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
8-12 Hammer Strength Front Military Press
8-12 Pec Deck
8-12 Hammer Strength Decline Press
8-12 Cable Triceps Pushdown
(alternate rounds with a partner)
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Competitor 2
Row
600-500-400-300-200m
(rest 1:00 between rounds)
AMRAP 7:00
7 Ring Muscle-up
7 Strict Handstand Push-up
7 Over the box jump 24/20
4 rounds for load:
No rest between exercises.
8 Weighted Pull-up
8 Machine Pullover
8 Weighted Dip
(constant load. alternate rounds with a partner)
For load:
Single-Arm Row 8-8-8-8-8
(alternate rounds with a partner)
4 rounds for calories:
:20 Ski Erg
200m Recovery Jog
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Aerobic Capacity
AMRAP 35:00
1200/1000 Row
200 Farmer’s Walk (moderate load)
:40 Side Plank (each arm)
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Weightlifting
High Pull + Hang Power Snatch (BK)
5(1+2) -choose weight-
Hang Power Clean (BK) + Pause Jerk*
4(2+2) -choose weight-
(*pause at both dip and catch)
RDL
75% 4×6
(based on 1rm clean)
“Quality is never an accident. It is always the result of intelligent effort.”
~John Ruskin
~John Ruskin
