4 RFT

50 feet of handwalking

10/6 MU

50 Air squats

Seven rounds for time of:

7 Handstand push-ups

135/95 pound Thruster, 7 reps

7 Knees to elbows

245/185 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2/1.5 pood

7 Pull-ups

On the 6 minutes row 750m/600m X 7.

Try and maintain the same pace throughout.

A: deadlifts 6x6 at 60%

B: one arm DB rows 3x12.

C: DB chest flies and chest press 3x12.

D: DB bicep curls 3x12.

E: 30 seconds max effort of the ski-erg or bike or rower. Rest 3 minutes X 4.
The repeat then same sequence with the AB.

5 minutes on 2 minutes off X 4 -

AMRAP the following and pick up where you left off -

90 DU, 45 WB, 15 power cleans at 155/105

1 min on 30 seconds off - X 16 rounds -

Odd rounds max cals on the rower,

Even rounds -12 T2Bs AMRAP DB snatch at 50/35.

24 Minute AMRAP

200m run

10 Push Ups

10 Box Jump Overs 20"/16"

10 DB power cleans 50/35s

10 DB Lunge step holding the DB overhead

Come and cheer on your fellow CrossFitters! We will have sponsors, a hundred competing athletes, and another 100 spectators and volunteers!

Action starts at 8:00AM and goes all day!

3 rounds for time of:

800m run

50 Back Extensions

50 Sit-ups.

A: Work up to a heavy 5 rep strict press taken from the ground

B: For time

5 power cleans 50/35 DBs

3 Front squats

2 Jerks

10 Ring Dips (Men via MU)

Rest 1 minute

x 8 rounds

A: Clean Cluster - 5 min EMOM of 3 cleans at 75% of your 1 RM

B:

10 Rounds for time of

2 Hang snatch 155/105

4 OHS

8 HSPU

Part A: 6 Minute AMRAP of

Row 500m/400m

40 WB

Rest 4 minutes

Part B: 6 MInute AMRAP

50 DU

20 T2Bs

2:30 On

1:30 Off

Run 400M

10 deadlifts 185/125

5 MU

AMRAP Bar hop Burpees

x 6 rounds

Part A: Work up to a heavy 5 rep bench press
Part B: 2 rounds for time of:

21 Power cleans 135/95

15 Power jerks

9 Burpees over the bar

20 minute AMARP
run 200m
15 KBS 24/16 kilos
10 lunge steps per leg
5 MU

Handwalk 25 feet
15 T2Bs
Handwalk 25 Feet
15 DB deadlifts 50/35
3 minutes on 90 seconds off X 5

Row/Bike/ Ski erg intervals -

Max calories in 40 seconds
Rest 20 seconds
Max DB snatch 65/45 in 40 seconds
Rest 2:20
8 rounds

Part A: Elizabeth

21-15-9

Squat cleans and ring dips

Part B: Strict Press taken from floor

Work up to your heaviest 5

Clock starts at 0:00
You get a 2 minute rest at the 10:00 mark, at the 18:00 mark, all done at the 24 minute mark.
Run 1 mile (once only)
Then AMRAP the following
5 pull ups
10 push ups
15 squats

2 minute on
1 minute off x 4 rounds
Rest 3 minutes
Repeat for a second cycle
50 DU
10 burpees
AMRAP - DB hang cleans 50/35lbs