CrossFit
“Lynne”
5 rounds for total reps:
Bench Press (bw/.66 bw)
Pull-up
(rest 3:00 between rounds)
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Competitor
6 rounds no measure:
10 Calorie Ski Erg
10 Calorie Assault Bike
10′ Hand Walk
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: 3 Strict HSPU + Kipping HSPU
(choose reps prior to start. unroken)
For time:
30 Thruster 95/65
200m Run
30 CTB Pull-up
(rest 2:00)
20 Thruster 95/65
200m Run
20 CTB Pull-up
(rest 1:00)
10 Thruster 95/65
200m Run
10 CTB Pull-up
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Aerobic Capacity
2 rounds for calories:
AMRAP 4:00
Bike, Ski Erg or AirRunner
(rest 1:00)
4:00 to cycle:
:30 Hollow Hold
:30 Right Plank
:30 Left Plank
:30 Forearm Plank
(rest 1:00)
AMRAP 4:00
Calorie Row
(rest 1:00)
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Weightlifting
Jerk
70% 1×3
75% 1×2
80% 2×1
85% 1×1
90% 3×1
Power Clean & Push Press
Build to a heavy set of 1
Close Grip Bench Press
Build to a heavy set of 1
“A man has honor if he holds himself to an ideal of conduct though it is inconvenient, unprofitable, or dangerous to do so.”
~Walter Lippmann
