CrossFit
Skill
Rope Climb
 
AMRAP 9:00
3-6-9-12-15-etc…
Box Jump Over 24/20”
Squat Clean 95/65
_____________________
 
Competitor 1
Not timed:
2k Row
 
Clean
70% 2×2
75% 1×1
80% 5×1
 
Back Squat
70% 2×2
75% 1×1
80% 5×1
 
AMRAP 10:00
1 Ring Muscle-up
5 Air Squat
2 Ring Muscle-up
10 Air Squat
3 Ring Muscle-up
15 Air Squat
4 Ring Muscle-up
20 Air Squat
5 Ring Muscle-up
25 Air Squat
(if completed, start back at the top)
_____________________
 
Competitor 2
Not timed:
2k Row
 
Clean
70% 2×2
75% 1×1
80% 5×1
 
Back Squat
70% 2×2
75% 1×1
80% 5×1
 
“Jason”
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
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Weightlifting
Power Snatch
Build to a heavy set of 1
 
Power Clean
Build to a heavy set of 1
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“We must be willing to let go of the life we have planned, so as to have the life that is waiting for us.”
~E. M. Forster