CrossFit
AMRAP 10:00 (with a partner)
30 Kettlebell Swing 53/35
60 Double under
(rest 10:00)
AMRAP 10:00 (with a partner)
30 Ball Slam 20/14
15 Box Jump 24/20
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Competitor
No measure:
1x 300m Assault Air Runner
2x 200m Assault Air Runner
3x 100m Assault Air Runner
(alternate with a partner)
For total reps:
Min 1: 1 Clean at 80% + 1 Wall Ball Shot
Min 2: 1 Clean at 80% + 2 Wall Ball Shot
Min 3: 1 Clean at 80% + 3 Wall Ball Shot
Min 4: 1 Clean at 80% + 4 Wall Ball Shot
Min 5: 1 Clean at 80% + 5 Wall Ball Shot
*continue until failure
AMRAP 10:00 (with a partner)
30 Toes to Bar
60 Double under
(rest 10:00)
AMRAP 10:00 (with a partner)
30 Kettlebell Swing 53/35
15 Box Jump 24/20
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Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Clean Pull from blocks (BK)
90% 1×3
100% 1×3
110% 2×2
Front Squat
70% 2×3
80% 3×2
Front Pulldown
12-10-8-6 -choose weight-
3 rounds:
12 Prone Incline Lateral Raise
12 Ring Row
