CrossFit
For load:
Weighted Bar Dips 5-5-5-5-5
(rest as needed)
For time:
75 Air Squats
50 Pull-ups
20 Ring Dips
50 Air Squats
35 Pull-ups
15 Ring Dips
25 Air Squats
20 Pull-ups
10 Ring Dips
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CrossFit Competitor
For time:
3-5-7-9-7-5-3
Ring Dips (Muscle-up into rings)
(alternate with a partner)
Close Grip Bench
65% 1×5
70% 1×5
75% 1×5
80% 2×5
For total reps:
Every 1:00 for 18:00
Odd min: Pull-ups
Even min: Handstand Push-ups
(start every 1:00 with 1 strict rep)
(choose reps prior to start. unbroken)
For time:
30 Weighted Sit-ups 53/35
30 Toes to Bar
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Weightlifting
Power Clean + Push Press
75% 2+2
80% 1+1, 1+1, 1+1
85% 1+1
90% 1+1, 1+1
Jerk
70% 2×2
75% 2×1
80% 1×1
85% 2×1
70% 2×2
Barbell Sit-up
5×5
“Squat, jump, climb, throw, lift.”
~Greg Glassman
