CrossFit
For load:
Weighted Bar Dips 5-4-3-3-3
(rest as needed)
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats
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CrossFit Competitor
Close Grip Bench
65% 1×5
70% 1×5
75% 1×5
80% 1×5
85% 1×5
For time:
1-2-3-4-5-4-3-2-1
Ring Dips (Muscle-up to rings)
(alternate with a partner)
For total reps:
Every 1:00 for 20:00
Odd min: Pull-ups
Even min: Handstand Push-ups
(start every 1:00 with 1 strict rep)
(choose reps prior to start. unbroken)
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 5×1
Power Clean
70% 2×2
75% 1×1
80% 1×1
85% 5×1
Push Press
70% 2×2
75% 1×1
80% 1×1
85% 1×1
90% 1×1
95% 1×1
Med Ball Sit-up
25-20-15
“We are increasing work capacity along broad time and modal domains”
~Greg Glassman
