CrossFit
AMRAP 20:00
:30 Handstand Hold
:30 Squat Hold
:30 L-sit Hold
:30 Chin Over Bar Hold
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Competitor 1
Barbell Cycling
Every 2:00 for 6:00
10 Power Snatches (touch & go)
(add 10lbs/5lbs each set)
Pause Clean Pull (BK)
90% 2×3
100% 3×2
For time:
10-20-30-40-50-40-30-20-10
Double unders (unbroken)
For total time:
On a running clock
0:00-3:00 – 50 Burpees
3:00-6:00 – 30 Chest to Bar Pull-ups
6:00-9:00 – 500m Row
9:00-12:00 – 30 Chest to Bar Pull-ups
12:00-15:00 – 50 Burpees
(rest with remaining time in each interval)
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Competitor 2
Barbell Cycling
Every 2:00 for 6:00
10 Power Snatches (touch & go)
(add 10lbs/5lbs each set)
Pause Clean Pull (BK)
90% 2×3
100% 3×2
For time:
10-20-30-40-50-40-30-20-10
Double unders (unbroken)
For total time:
On a running clock
0:00-3:00 – 50 Burpees
3:00-6:00 – 15 Ring Muscle-ups
6:00-9:00 – 500m Row
9:00-12:00 – 15 Ring Muscle-ups
12:00-15:00 – 50 Burpees
(rest with remaining time in each interval)
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Weightlifting
Block Clean
75% 4×3
80% 2×2
Block Clean Pull
100% 4×4
Back Squat
80% 3×2
AMRAP 1:30
Abmat Situps
Face Pulls
4×10 -choose weight-
