CrossFit
Skill
Rope Climb
 
AMRAP 6:00
3 Power Clean 135/95
6 Handstand Push-up
9 Kettlebell Swing 53/35
 
(rest 6:00)
 
AMRAP 6:00
6 Deadlift 135/95
9 Push-up
12 Russian Kettlebell Swing 53/35
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Competitor 1
5 rounds for total reps:
2:00 to complete
250m Row
Max Ring Muscle-up
(rest 1:00 between rounds)
 
2 rounds:
Each exercise to failure. No rest between sets.
4-6 Weighted Chin-up
8-12 Pullover 
8-12 Seated Row 
8-12 Biceps Curl
(rest 3:00 between rounds)
 
2 rounds:
Each exercise to failure. No rest between sets.
4-6 Weighted Dip
8-12 Shoulder Press
8-12 Chest Press
8-12 Triceps Extension
(rest 3:00 between rounds)
 -
Not timed:
50 Nautilus AB1
100 Band Pull Apart
50 Sit-up 
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Competitor 2
Regional Practice
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Aerobic Capacity
3 rounds for time
Run 800m or walk 400m
10 MB get-ups – moderate
200m single arm overhead carry (100m/arm)
 
(rest/walk 5:00-10:00)
 
3 rounds with a partner for time:
Row 250/200m
KB front rack hold while partner rows
(3 rounds each)
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Weightlifting
Hang Power Snatch
75% 1×2
80% 1×2
85% 3×1
 
Hang Power Clean + Push Press
80% 2(1+2)
85% 2(1+2)
90% 1(1+1)
 
RDL
4×7 -choose weight-
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“It is only the farmer who faithfully plants seeds in the Spring, who reaps a harvest in the Autumn.” 
~B. C. Forbes