CrossFit
For load:
Every 1:00 for 18:00
Min 1-6: Thruster (3-2-2-1-1-1)
Min 7-12: Clean (3-2-2-1-1-1)
Min 13-18: Front Squat (3-2-2-1-1-1)
“Annie”
For time:
50-40-30-20-10
Double under
Sit-up
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Competitor 1
For Load:
Power Clean (T&G) 5-5-5-5-5
(make consistent increases)
For load:
Bench Press 8-8-8-8-8
*follow each set with 2 Rope Climbs
(make consistent increases)
10 rounds for time:
1 Toes Through Ring + 1 Ring Muscle-up + 1 Ring Dip
(each round unbroken)
For total reps:
Every 1:00 for 10:00
Odd min: Pull-ups
Even min: Handstand Push-ups
(start every 1:00 with 20 Double unders)
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Competitor 2
Record each time:
0:00-10:00
1 Mile Run
10:00-15:00
10 Rope Climbs
15:00-20:00
15 Power Cleans 225/155
20:00-30:00
30 Ring Muscle-up
30:00-35:00
15 Power Cleans 225/155
35:00-40:00
10 Rope Climbs
40:00-50:00
1 Mile Run
(rest with remaining time in each round)
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Weightlifting
1.5 Power Snatch + Power Snatch
80% 4(1+2)
1.5 Power Clean + Power Clean
80% 4(1+2)
Back Squat
90% 2×1
85% 2×4
85% 1xAMRAP
GHD Sit-ups
4×10 -choose weight-
Weighted Dips
4×8 -choose weight-
“Respect the burden.”
~Napoleon Bonaparte
