Strength:
Bent-over Rows
5-5-5
Metcon:
For time:
50 Wallballs (#10/6)
35 Box Jumps
20 Deadlifts (#100/60)
10 Burpee Bar MU
20 Deadlifts
35 Box Jumps
50 Wallballs
Endurance:
-
Row 4x400 Meter
Rest 1:30 -
Assault Bike
40 cal x 4 time
Rest 2 min -
100 Burpees
Competitors:
A.
EMOM for 10min:
1 Cluster
Build from 60% of RM1 Thruster
B.
4 Sets:
Clean Deadlift + Mid hang clean high pull (1+2)
Build from 70% of RM1 Clean
Rest 2min between
C.
CrossFit Games 2012 Chipper event
For time:
10 Overhead squats (#70/47.5)
10 Box jump overs
10 Thrusters (#61/43)
10 Power cleans (#93/56)
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Power cleans
10 Thrusters
10 Box jump overs
10 Overhead squats
D.
10 sets:
10-20sec Rings Tuck hold
20-40sec Rest