CrossFit
Skill:
Rope Climb
 
With a partner for time:
1500m Row
75 Burpees
1000m Row
50 Burpees
500m Row
25 Burpees
(share work anyhow)
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Competitor 1
Clean
80% 2×3
85% 3×2
 
5 rounds for time:
7 Deadlift 225/155
35′ Axle Walking Lunge (front rack) 90/70
7 Toes to Bar
 
7 rounds:
Assault Bike
:10 55/50 RPM
:10 60/55 RPM
:10 65/60 RPM
:10 70/65 RPM
:10 75/70 RPM
:10 80/75 RPM
 
For time:
400m Farmers Walk 53/35
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Competitor 2
7 rounds:
Assault Bike
:10 55/50 RPM
:10 60/55 RPM
:10 65/60 RPM
:10 70/65 RPM
:10 75/70 RPM
:10 80/75 RPM
 
Clean
80% 2×3
85% 3×2
 
5 rounds for time:
7 Deadlift 225/155
35′ Axle Walking Lunge (front rack) 90/70
7 Toes to Bar
 
For time:
600m Farmers Walk 53/35
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BodyStrong
AMRAP 1:00
Strict Pull-up
 
AMRAP 1:00
Calories on Ski Erg
 
AMRAP 1:00
Calories on Assault Bike
 
AMRAP 1:00
Burpee
 
AMRAP 1:00
Air squat or pistol
 
AMRAP 1:00
Row
 
AMARP 1:00
Handstand Push-up or Strict DB Press
 
AMRAP 1:00
Toes to Bar or Sit-up
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Weightlifting
Power Clean + Clean
75% 2(1+2)
80% 3(1+1)
 
Clean Pull
5×3 -choose weight-
 
Front Squat
70% 2×6
75% 3×5
Regional2016e
“Our virtues and our failings are inseparable, like force and matter. When they separate, man is no more.” 
~Nikola Tesla