CrossFit
4 rounds:
:20 L-Sit
:10 Rest
:20 Superman
:10 Rest
 
In teams of 3 for time:
1200m Air Runner
600m Farmers Walk 70/53
300 Double under
(break the run into 200m intervals. treadmill must stop at transition)
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Competitor 1
Not timed:
2k Row
 
Snatch
60% 3×1
65% 1×1
70% 3×1
 
Clean
60% 3×1
65% 1×1
70% 3×1
 
For time:
21-15-9
Burpee to a 6″ reach
GHD Sit-up
Wall Ball Shot 20/14
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Competitor 2
Not timed:
1 Mile Run
 
Snatch
60% 3×1
65% 1×1
70% 3×1
 
Clean
60% 3×1
65% 1×1
70% 3×1
 
5 rounds for reps + cals:
:30 Ski Erg
:30 Rest
:30 Burpee to a 6″ reach
:30 Rest
:30 Assault Bike
:30 Rest
:30 Wall Ball Shot 20/14
:30 Rest
:30 GHD Sit-up
:30 Rest
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BodyStrong
5 rounds:
Choice of Row, Abike, AirRunner or Ski
1:00 Work @70-80%
1:00 Rest
 
2 rounds:
8-12 Close Grip Bench Press
8-12 Shoulder Press
1:00 Dumbbell Squat
(rest 2:00 between rounds)
 
2 rounds:
8-12 Supinated Grip Barbell Row
8-12 Pullover
1:00 Strict Pull-up or Ring Row
(rest 2:00 between rounds)
 
5 rounds:
Choice of Row, Abike, AirRunner or Ski
1:00 Work @80-90%
1:00 Rest
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Weightlifting
Snatch
75% 4×1
 
Clean & Jerk
75% 3×1
 
Front Squat
75% 3×2
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“Nothing will work unless you do.” 
~Maya Angelou