CrossFit
5 rounds for time:
15 Wall Ball 20/14
12 Hand Release Push-ups
9 Power Cleans 135/95
_______________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Pause Power Snatch (:03 BK)
(add 10lbs/5lbs each set)
 
Front Squat
4 Waves
70% 1×2
(rest 1:00)
80% 1×3
(rest 2:00)
 
For load:
5-4-3-2
1.5 Weighted Dip
(rest 1:00)
1.5 Weighted Chin-up (supinated grip)
(rest 1:00)
 
AMRAP 9:00
9 Calories on the Assault Bike
3 Bar Muscle-up
9 GHD Sit-ups
_________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Pause Power Snatch (:03 BK)
(add 10lbs/5lbs each set)
 
Back Squat
4 Waves
70% 1×2
(rest 1:00)
80% 1×3
(rest 2:00)
 
AMRAP 4:00
2 Strict Pull-ups
3 Kipping Pull-ups (not butterfly)
4 Bar Muscle-ups
(each round unbroken)
 
For load:
5-4-3-2
1.5 Weighted Dip
(rest 1:00)
1.5 Weighted Chin-up (supinated grip)
(rest 1:00)
 
3 rounds for time:
50 Calorie Row
25 GHD Sit-ups
___________________
 
Weightlifting
Rest
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“I study nature, and I realize that no matter how much you learn, you can’t top nature.”
~Tony Bennett