A]
Max in 3mins;
Sit-ups
B]
30-20-10
Double unders X 2*
KBS @ 32kg
Lunge @ 25kg**
* first round eg, 60 DU 30 KBS 30 lunge etc.
**25kg plate held overhead, elbows dont have to be locked out. Plate must stay above head and cant touch or rest on top of head.
C]
100 hollow rocks
A]
Max in 3mins;
Thruster @ 40kg
B]
Max in 2mins;
Pull-ups
C]
Max distance in 10mins;
Run
D]
GHD complex @ 20reps
A] Max Double Unders in 7 mins
B] Amanda
9-7-5 reps;
Muscle-ups
Squat snatch @ 60kg
C] 100 Hollow Rocks
A)
Max in 3mins;
Situps
B)
Max in 3mins;
Pushups
C)
21-15-9 reps;
Split jerk@ 50kg
Kbs @ 24/16kg
D)
30 Turkish get-ups @ heavy
strict chins in 3 mins
hspu in 3 mins
1-1-1-1-1-1-1 squat clean
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
A]
For time;
100 Overhead squats @ stick
B]
For time;
50 push-ups (Crossfit Games 2010 standard)
C]
3 rounds for time of;
Push press @ 30/20kg, 20 reps
Pull-ups, 20 reps
D]
100 medball twists @ 10kg + 30 overhead sit-ups @ 10kg
A)
Front squat, 3-3-3
B)
5 rounds for time;
Wallballs @ 10kg, 15 reps
Kbs @ 32kg, 15 reps
C)
1 round of;
400m sprint
D)
12 Turkish getups @ 24kg