CrossFit
AMRAP 8:00
250m Row
50 DU
20 Wall Ball Shot 20/14
(Rest 4:00)
AMRAP 8:00
200m Run
50 DU
20 Kettlebell Swing 53/35
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Competitor 1
For total reps:
Every 1:00 for 10:00
Even min: Ring Musle-up
Odd min: Handstand Push-up
*start each minute with 20 double under
(choose reps prior to start. unbroken)
5 rounds for load:
No rest between exercises.
5 Weighted Pull-up
10 Machine Pullover
5 Weighted Dip
(constant load. alternate rounds with a partner)
Not timed:
3k Assault Bike
2k Row
1k Assault Air Runner
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Competitor 2
5 rounds for load:
No rest between exercises.
5 Weighted Pull-up
10 Pullover
5 Weighted Dip
(constant load. alternate rounds with a partner)
For reps:
:30 Ring Muscle-up
1:30 Rest
:30 Handstand Push-up
1:30 Rest
:30 Ring Dip
3 rounds:
3:00 to complete.
250m Row + Ring Muscle-up (match test set)
(rest with remaining time)
3 rounds:
3:00 to complete.
250m Row + Handstand Push-up (match test set)
(rest with remaining time)
3 rounds:
3:00 to complete.
250m Row + Ring Dip (match test set)
(rest with remaining time)
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Aerobic Capacity
4 rounds for total distance:
2:00 Row
:30 Rest
2:00 Bike or Ski
:30 Rest
2:00 Air Runner
:30 Rest
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Weightlifting
Hang Power Snatch (BK) + Power Snatch
80% 5(1+1)
Hang Power Clean (BK) + Power Clean & Jerk
4(1+1) -choose weight-
RDL
75% 4×7
(based on 1rm clean)
“You’re only as young as the last time you changed your mind.”
~Timothy Leary
~Timothy Leary
