CrossFit
AMRAP 1:00
Rope Climb
Thruster (from rack)
Build to a heavy set of 3
*follow each set with 30 double unders
3 rounds for time:
15 Toes to Bar
30 Wall Ball Shots 20/14
:45 Plank Hold
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Competitor 1
For load:
Every 1:00 for 10:00
1 Turkish Get-up (each arm)
(make consistent increases)
Don’t exceed 85%
Every 1:00 for 10:00
1 Clean from blocks
Front Squat
Build to a heavy set of 1
3 rounds for time:
500m Row
200m Farmers Walk 70/53
1:00 Plank Hold
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Competitor 2
Don’t exceed 85%
Every 1:00 for 10:00
1 Snatch + 1 Overhead Squat
5:00 to establish:
3RM Overhead Squat (from ground)
(with a partner)
With a partner for time:
30 Dumbbell Thruster 50/35
10 Rope Climbs
20 Dumbbell Thruster
8 Rope Climbs
10 Dumbbell Thruster
6 Rope Climbs
For time:
20 Power Snatch 95/65
30 Bar Facing Burpee
40 Wall Ball Shot 30/20
50 GHD Sit-ups
60′ Single-Arm Dumbbell Overhead Walking Lunge 70/50
70 Double under
“Great men show politeness in a particular way; a smile suffices to assure you that you are welcome, and keep about their avocations as if you were a member of the family.”
~John James Audubon
~John James Audubon
