CrossFit
For total reps:
Every 1:00 for 10:00
Even min: 3 Strict HSPU + HSPU
Odd min: Strict Pull-up + Pull-up
AMRAP 6:00
1000/800m Row
Burpee to 6”
(rest 6:00)
AMRAP 6:00
1000/800m Row
Burpee to 6”
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Competitor
For load:
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk + 1 Jerk
(add 10lbs/5lbs each set)
AMRAP 7:00
1-2-3-4-5-6-7-8….
Burpee
Bar Muscle-up
For total reps:
Every 1:00 for 10:00
Odd min: Strict Chest to Bar Pull-up
Even min: Strict Handstand Push-up
*start every minute with 20 double under
(choose reps prior to start. unbroken)
For time:
1500m Row
(rest 1:00)
1250m Row
(rest :45)
1000m Row
(rest :30)
500m Row
(rest :15)
250m Row
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Aerobic Capacity
Not for time:
200m Single arm Overhead Walk
(switch arms every 50m)
AMRAP 24:00
Row 500m
(rest 2:00 after each 500m)
*slightly faster over each interval
Not for time:
200m Single arm Overhead Walk
(switch arms every 50m)
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Weightlifting
Power Snatch + Snatch
4(2+1) -choose weight-
Power Clean + Clean
4(2+1) -choose weight-
Push Press
4×4 -choose weight-
“One who gains strength by overcoming obstacles possesses the only strength which can overcome adversity.”
~Albert Schweitzer
~Albert Schweitzer
