CrossFit
Skill
Rope Climb
 
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
____________
 
Competitor 1
Hang Snatch High Pull
4×4 -moderate load-
 
Snatch
3 waves:
70% 1×1
75% 1×1
80% 1×3
(start a set every minute)
 
Back Squat
3 Waves
70% 1×2
(rest 1:00)
80% 1×4
(rest 2:00)
 
For time:
500m Row
(rest 1:30)
500m Row
_____________
 
Competitor 2
Hang Snatch High Pull
4×4 -moderate load-
 
Snatch
3 waves:
70% 1×1
75% 1×1
80% 1×3
(start a set every minute)
 
Block Snatch Pull (BK)
4×4 -choose weight-
 
Front Squat
3 Waves
70% 1×2
(rest 1:00)
80% 1×4
(rest 2:00)
 
5 rounds for time:
1 Mile Assault Bike
(rest 2:00 between rounds. 15 toes to bar during rest)
______________
 
Weightlifting
Snatch
85% 4×1
(No more than 2:00 rest)
 
Snatch High Pull
3×3 -choose weight-
 
Front Squat
80% 4×2
 
GHD Sit-ups
4×10 -choose weight-
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“To strive, to seek, to find, and not to yield.”
~Alfred Lord Tennyson