CrossFit
Clean + Front Squat
Work to a heavy set of 2+2
85% of heavy set: 3(2+2)
 
For time:
150 Double unders
 
10 rounds for time:
5 Ring Dips
7 Pull-ups
9 Kettlebell Swings 70/44
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Competitor 1
Snatch
Work to a heavy set of 1
85% of heavy set: 5×1
 
Back Squat
Work to a heavy set of 2
90% of heavy set: 1 rep every :10
(score is number of reps before failure)
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: Strict Handstand Push-ups
(start every minute with 20 double unders)
 
For time:
35 Weighted Sit-ups 53/35
25 Burpees to a plate
35 GHD Sit-ups
25 Burpees to a plate
35 Toes to Bar
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Competitor 2
Snatch
Work to a heavy set of 1
85% of heavy set: 5×1
 
Back Squat
Work to a heavy set of 2
90% of heavy set: 1 rep every :10
(score is number of reps before failure)
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: Strict Handstand Push-ups
(start every minute with 20 double unders)
 
3 rounds for time:
500m Row
25 GHD Sit-ups
50′ Overhead Walking Lunges 45/35
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Weightlifting
Rest
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