CrossFit
For load:
Weighted Pull-up 3-3-3-3-3
 
For time:
50 Pull-up
50 Shoulder to Overhead 95/65
50 Kettlebell Sumo Deadlift High Pull 53/35
_______________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
(make consistent increases)
 
5:00 to establish:
2RM Snatch
(share bar with a partner)
 
For load:
Every 2:00 for 10:00
5 Front Squat
(make consistent increases)
 
AMRAP 8:00
8 Wall Ball Shots 30/20
8 Russian Kettlebell Swings 70/53
8 Parallette Pass Throughs
________________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
(make consistent increases)
 
5:00 to establish:
2RM Snatch
(share bar with a partner)
 
3 rounds for time:
250m Row
15 GHD Sit-ups
5 DBall Over the Shoulder 150/100
(rest 1:00 between rounds)
 
(1 mile recovery jog)
 
3 rounds for time:
250m Row
15 GHD Sit-ups
5 DBall Over the Shoulder 150/100
(rest 1:00 between rounds)
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“Courage, sacrifice, determination, commitment, toughness, heart, talent, guts. That’s what little girls are made of.”
~Bethany Hamilton