CrossFit
5 rounds for time:
1 Rope Climb
250m Row
2 Wall Walk
200m Run
3 DBall Over the Shoulder 150/80
30 Double unders
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Competitor 1
For load:
Close Grip Bench Press 5-5-5-5-5
*follow each set with 1 legless rope climb
10 rounds for time:
3 Pull-ups + 2 Toes to Bar + 1 Bar Muscle-up
(each round unbroken)
“Elizabeth”
For time:
21-15-9
Clean 135/95
Ring Dip
(full cleans)
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Competitor 2
For load:
Every 1:00 for 10:00
2 Power Cleans + 2 Push Presses
(make consistent increases)
Bench Press
60% 1×5
70% 1×3
80% 2×2
90% 3×1
95% (only do this set if you hit 3 good reps at 90%)
For total reps:
3:00 Strict Ring Muscle-ups
2:00 Ring Muscle-ups
1:00 Ring Dips
3 rounds for time:
25 Wall Ball Shots 20/14
25 Pull-ups
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Weightlifting
Power Snatch
80% 4×1
Power Clean
80% 4×1
Snatch Pull
100% 4×3
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”
~Winston Churchill
~Winston Churchill
