"Competitors"
a) Overhead Squat to 3RM
b) 10 Rounds
10 x Toes to Bar
15 x Wall Balls (20, 14)
c) For as many rounds as possible -
Every 3 Mins -
500m Row
10 x Power Clean & Jerks (135, 95)
"Crossfit"
a) Every 2 Mins for 10 Rounds
3 x Full Snatches
b) 2 Rounds
Every 5 mins for 3 Rounds
7/3 x Muscle Ups
7 x Hang Snatches (115, 75)
c) 8 Min AMRAP
3 6 9 12 15
Power Snatches (95, 65)
Box Jumps (24)
"Condition X"
0:00-2:00 Row (note cal score - goal is to achieve same score as the last 2min row)
2:00-3:00 Rest
3:00-7:00 4min AMRAP
8 Russian KB Swings (heavy)
12 Box Jumps
7:00-9:00 Rest
9:00-17:00 8min AMRAP
5 Pull Ups (kipping allowed)
7 Push Ups
9 Air Squats
17:00-19:00 Rest
19:00-31:00 12min AMRAP
30 Double Unders/60 Single Skips
20 Wall balls
10 cal ski erg (if the erg is taken, use rower)
31:00-32:00 Rest
32:00-34:00 Row (cal - aim to hit same score as first row)