CrossFit
3 rounds for time:
500m Row
400m Run
50 Double unders
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Competitor 1
Bench Press
Work to a heavy set of 8
90% of heavy set 5×5
AMRAP 1:00
Rope Climbs
For total reps:
Every 1:00 for 20:00
Odd min: Strict Pull-ups
Even min: Strict Handstand Push-ups
(choose reps prior to start. unbroken)
AMRAP 1:00
Rope Climbs
For time:
100 Bar Dips
*10 kettlebell swings (53/35) at every break
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Competitor 2
4 rounds:
400m Run at Mile Pace
200m Recovery Jog
For load:
Every 1:00 for 10:00
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
(make consistent increases)
Back Squat
70% 1×3
80% 2×2
90% 3×1
*follow each set with 1 legless rope climb
3 rounds for total reps:
1:30 to Complete
250m Row + Max Ring Muscle-ups
(rest 1:30)
3 rounds for total reps:
1:30 to Complete
250m Row + Max Dumbbell Snatches 70/50
(rest 1:30)
3 rounds for total reps:
1:30 to Complete
250m Row + Max Over the Box Jumps 24/20
(rest 1:30)
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Weightlifting
Pause Power Snatch + Drop Snatch
4(2+3) -choose weight-
Pause Power Clean + Clean & Jerk
4(3+1) -choose weight-
BTN Press
8-8-8-8 -choose weight-
15-12-10
GHD Sit-ups
Weighted Dips
DB Lateral Raises
“It is not necessary that whilst I live I live happily; but it is necessary that so long as I live I should live honourably.”
~Immanuel Kant
