CrossFit
3 rounds no measure:
10 L-Sit Pull-up
3 Wall Walk
:20 Handstand Hold
 
AMRAP 12:00
4-8-12-16-4-8-12-16….
Push-up (hand release)
Toes to Bar
Calorie Row
______________________
 
Competitor
3 rounds no measure:
10 L-Sit Pull-up
3 Wall Walk
:20 Handstand Hold
 
AMRAP 6:00
20 Single-Arm Dumbbell Snatch 50/35 (alt arm)
40 Double under
 
“J.T.”
For time:
21-15-9
Handstand Push-up
Ring Dip
Push-up
_____________________
 
Aerobic Capacity
AMRAP 30:00
2, 4, 6, 8, 10….
Row Calories
Box Step-up (24/20″)
*40m Farmer’s Carry at end of each round (53/35)
_____________________
 
Weightlifting
Jerk
70% 2×2
75% 1×1
80% 5×1
 
Power Clean
65% 2×2
70% 2×2
75% 2×2
 
Push Press
70% 1×3
75% 1×3
80% 2×2
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“Most people do not really want freedom, because freedom involves responsibility, and most people are frightened of responsibility.”
~Sigmund Freud