CrossFit
For load: (same weight all sets)
15-12-9-6-Max Reps
Bent Over Row
(:30 Rest between sets)
-Teams of 3-
3 rounds for total reps:
2:00 Rope Climb
2:00 DBall Over Shoulder 150/80
2:00 Box Jump Over 24/20
2:00 Rest
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Competitor 1
AMRAP 8:00
5 Power Clean at 70% of 1RM
30 Double unders
AMRAP 6:00
2 DBall Over the Shoulder 150/80
4 Over the Box Jump 24/20
4 rounds:
120yd Sled Push Shuttle 90/45
30 Russian Kettlebell Swing 70/53
120yd Farmers Walk 53/35
(alternate rounds with a partner)
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Competitor 2
AMRAP 8:00
5 Power Clean at 70% of 1RM
30 Double unders
7 rounds: (score is slowest time)
500m Row
(rest 1:00 between rounds)
AMRAP 6:00
2 DBall Over the Shoulder 150/100
4 Over the Box Jump 30/24
5 rounds:
120yd Sled Push Shuttle 90/45
30 Russian Kettlebell Swing 70/53
120yd Farmers Walk 53/35
(alternate rounds with a partner)
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BodyStrong
AMRAP 20:00
1,2,3,4,5….
Burpee
Air Squat
Toes to Bar
Walking Lunge (each leg)
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Weightlifting
Snatch
75% 4×2
Clean & Jerk
75% 4×2
Front Squat
65% 4×6
“You should always leave the party 10 minutes before you actually do.”
~Gary Larson
~Gary Larson
