CrossFit
AMRAP 20:00
400m Run
15 Pull-ups
15 Pull-ups
30 Air Squats
15 Push-ups
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Competitor 1
5 rounds at 2k pace:
500m Row
(rest 1:00)
AMRAP 10:00
1 Kip to Ring + 1 Ring Muscle-up + 1 Ring Dip
(each round unbroken)
5 rounds for load:
2 Weighted Chin-up
2 Weighted Dip
(make consistent increases)
AMRAP 10:00
30 Double Under
15 GHD Sit-up
30′ Hand Walk
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Competitor 2
7 rounds at 2k pace:
300m Row
(rest :30)
For time:
21 Ring Muscle-up
5 rounds for load:
2 Weighted Chin-up
2 Weighted Dip
2 Legless Rope Climb
(make consistent increases)
For time:
15 Ring Muscle-up
AMRAP 9:00
15 GHD Sit-up
30 Double Under
45′ Hand Walk
For time:
9 Ring Muscle-up
7 rounds at 2k pace:
300m Row
(rest :30)
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Weightlifting
Hang Power Snatch + Pause Power Snatch
80% 2(1+1)
85% 2(1+1)
Hang Power Clean + Power Jerk
80% 2(2+2)
85% 2(2+2)
Snatch Push Press
4×5 -choose weight-
3 rounds:
8 Single Arm DB Bench
8 SDB Torso Row (each arm)
(rest as needed between rounds)
(rest as needed between rounds)
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Aerobic Capacity
AMRAP 30:00
800m Run or 1k Row
1:00 Forearm Plank
100m Single-Arm Overhead Carry (50m each arm)
20 Lateral Box Step-ups (alt legs)
“That which we obtain too easily, we esteem too lightly.”
~Thomas Paine
~Thomas Paine
