CrossFit

Warmup

Accumulate 2:00 Hanging from Pull Up Bar

-then-

2 Rounds
10 Right Arm DB Press
10 Left Arm DB Press
20 Air Squats

Strength

Strict Press
2×10
then
3 Rep every 3:00 for 12 Minutes
As heavy as possible without cheating or losing form!

WOD

5 Rounds
7 Front Squats
11 Bar Facing Burpees
15 Sit Ups

Increase weight each round
FS Weights: 115/85lbs 135/95lbs 155/105lbs 175/115lbs 195/125lbs

The weight on the final bar should not exceed 85% of 1RM. Compare to 7/31/2017.

Competitor Extra

Row 2k x 2
Rest 3:00

Competition CrossFit

AMRAP 12
21 Deadlift 135/95
15 Wall Balls
9 Bar Facing Burpees

*Athletes will be asked to guess their score prior to the workout. There may or may not be a penalty for bad guesses. (Read: there will absolutely be a penalty)

Cash Out
5 Rounds NFT
45 sec wall sit
10 Tall Box Jumps