CrossFit
10 rounds for time:
1 Rope Climb
10 Burpees
20 Double unders
__________________
Competitor 1
Deadlift
Work to a heavy set of 10 (t&g)
(get to the heavy set of 10 in as efficient manner as possible)
For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-up
Toes to Bar
10 rounds for time:
1 Rope Climb
10 Burpees
20 Double unders
__________________
Competitor 2
Not timed:
18 Strict Pull-ups
1:30 Assault Bike
15 Strict Pull-ups
1:30 Assault Bike
12 Strict Pull-ups
1:30 Assault Bike
9 Strict Pull-ups
1:30 Assault Bike
6 Strict Pull-ups
(increase calories on each round of assault bike)
2 rounds for time:
5 Squat Clean & Jerks 185/125
4 Squat Clean & Jerks 205/135
3 Squat Clean & Jerks 225/145
2 Squat Clean & Jerks 245/155
1 Squat Clean & Jerk 265/165
(rest 3:00)
AMRAP 7:00
50′ Hand Walk
25 GHD Sit-ups
50′ Overhead Walking Lunge 45/35
For time:
50-40-30-20-10
Calories on The Rower
Double unders
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Weightlifting
Block Clean
80% 2×3
85% 2×2
90% 1×1
Clean Pull
4×3 -choose weight-
Back Squat
85% 4×3
4 Rounds -choose weight-
10 Neutral Grip Cable Rows
15 Barbell Curls
15 Abmat Sit-ups
“The tree that is beside the running water is fresher and gives more fruit.”
~Saint Teresa of Avila
~Saint Teresa of Avila
