CrossFit
Skill
Pull-up (kipping or butterfly) 

For time:
1k Row
50 Sit-up
100 Double under
25 Hand Release Push-up 
50 Ball Slam 20/14
25 Hand Release Push-up 
100 Double under
50 Sit-up 
1k Row
_______________________
 
Competitor 1
Power Snatch
2 waves:
75% 1×1
80% 1×1
85% 1×1
90% 1×1
95% 1×1
 
Thruster
2 waves:
75% 1×1
80% 1×1
85% 1×1
90% 1×1
95% 1×1
 
For time:
30yd Sled Push 225/180
12 Deadlift 225/155
(rest 1:00)
30yd Sled Push 225/180
9 Deadlift 275/185
(rest :45)
30yd Sled Push 225/180
6 Deadlift 315/205
(rest :30)
30yd Sled Push 225/180
3 Deadlift 365/245
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Competitor 2
Not timed:
1 Mile Assault Air Runner
 
Clean from blocks
70% 1×3
75% 2×2
80% 5×1
 
Deadlift
Build to a heavy set of 5
 
For total reps:
Every 1:00 for 10:00
Odd min: 45′ Axle Bar Walking Lunge (front rack) 110/80
Even min: DBall Over the Shoulder 150/100
(choose reps prior to start)
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Bodyweight
3 rounds for reps + cals:
1:00 Air squats
1:00 Rest
1:00 Hand Release Push-ups
1:00 Rest
1:00 Strict Pull-ups or Ring-Rows
1:00 Rest
1:00 Burpee
1:00 Rest
1:00 Sit-ups
1:00 Rest
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Weightlifting
Clean & Jerk
80% 2×2
85% 1×2
90% 2×1
 
Clean Pulls
3×3 -choose weight-
 
Front Squat
85% 2×3
90% 2×3
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“I have never been hurt by what I have not said.” 
~Calvin Coolidge