CrossFit
For time:
1k Run
25 Double unders
25 Toes to bar
25 Double unders
1k Row
25 Double unders
25 Toes to bar
25 Double unders
1k Run
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Competitor 1
Power Clean
70% 1.1.1.1.1 (every :15)
75% 1.1.1.1.1 (every :30)
80% 1.1.1.1.1 (every :45)
AMRAP 8:00 (85% effort)
8 Box Jump 24/20
24′ Walking Lunge
8 Burpee to a 6″ reach
24′ Hand Walk
At 2k Pace:
500m Row
250m Recovery Row
500m Row
250m Recovery Row
500m Row
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Competitor 2
At 1 Mile Pace:
400m Run
200m Recovery Jog
400m Run
200m Recovery Jog
400m Run
200m Recovery Jog
400m Run
Power Clean
70% 1.1.1.1.1 (every :15)
75% 1.1.1.1.1 (every :30)
80% 1.1.1.1.1 (every :45)
AMRAP 8:00 (85% effort)
8 Box Jump 24/20
24′ Walking Lunge
8 Burpee to a 6″ reach
24′ Hand Walk
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Aerobic Capacity
3 rounds for cals:
2:00 Row
(rest 1:00)
2:00 Farmer’s Carry for distance (NTE 53/35)
(rest 1:00)
For cals:
:30 Max Assault Bike
Accumulate 3:00 Front Leaning Rest (Adv: Rings)
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Weightlifting
Power Snatch
80% 2×1
85% 2×1
Power Clean
80% 2×1
85% 2×1
Snatch Pull
95% 3×3
“To know that we know what we know, and to know that we do not know what we do not know, that is true knowledge.”
~Nicolaus Copernicus
