CrossFit
3 rounds for total reps:
Toes to bar
(rest 1:00 between attempts)
For time:
250m Row
(rest 1:30)
250m Row
(rest 1:15)
250m Row
(rest 1:00)
250m Row
(rest :45)
250m Row
(rest :30)
250m Row
(rest :15)
250m Row
3 rounds for total reps:
Toes to bar
(rest 1:00 between attempts)
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Aerobic Capacity
AMRAP 25:00
1k Row
50′ Bear Crawl
20 Lateral Box Step-down – (10 each leg)
2 rounds no measure:
20 Quadruped Knee to Elbow (10 each side)
20 Side Plank Rotations (10 each side)
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Competitor 1
For load & reps:
Every 1:00 for 10:00
Odd: 5 Hang Power Snatch (constant weight)
Even: Ring Muscle-up
(choose reps & weight prior to start. unbroken)
AMRAP 10:00
10 Chest to Bar Pull-ups
10 Burpees to a 6″ reach
10 Over the box jumps 24/20
4 rounds not timed:
400m Run
16 GHD Sit-ups
4 Rope Climbs
16 Back Extension
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Competitor 2
4 rounds not timed:
400m Run
16 GHD Sit-ups
4 Rope Climbs
16 Back Extension
For load & reps:
Every 1:00 for 10:00
Odd: 5 Hang Power Snatch (constant weight)
Even: Ring Muscle-up
(choose reps & weight prior to start. unbroken)
AMRAP 15:00
15 Chest to Bar Pull-ups
15 Burpees to a 6″ reach
15 Over the box jumps 24/20
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Weightlifting
Power Snatch + OHS
75% 2(2+2)
80% 2(2+2)
85% 2(1+2)
Power Clean + Push Press
75% 2(2+2)
80% 2(2+2)
85% 2(1+2)
DB single leg RDL
3×8 (each leg)
(Hold dumbbell in opposite arm of working leg)
Waiter Squat
3×8 (each side)
“The trees that are slow to grow bear the best fruit.”
~Moliere
~Moliere
