QuickFit

Warmup

Bike
:45 Slow
:15 Medium
:30 Slow
:30 Fast

WOD

Every 2:00 for 14:00
Run 200m
7 Burpees (Advanced to 12″ Target)

Core

:30 D-Ball Hold (in front of body)
:30 Flutter Kicks
:20 D-Ball Hold
:20 Flutter Kicks
:10 D-Ball Hold
:10 Flutter Kicks

CrossFit

Cycle 3 – Retest Week – Day 5

Warmup
2 Rounds

Run 400m
12* Handstand Push Ups/HS Holds (~30 sec)
*Pick a quantity you can perform in 2 sets or less in a warmup

Strength

Find 1RM Push Jerk

WOD

3 Rounds
9 Power Snatch 135/95lbs
6/4 Ring Muscle Ups

Time Cap: 10:00

Beginner: 75/55; 12 Ring Push Ups or 9 Ring Dips
Intermediate: 105/75; 6 Banded Ring Transitions or 6 Hips to Rings + 6 Strict Ring Dips
Advanced: Rx

Muscle Ups should be in two sets or less. If you only have singles go for only 3 per round.

Competitor Extra

Continue Until Failure

In 3:00 Complete
20 Wallballs 20/14lbs
10 Ring Dips
Rest Remainder

Add 2 Wall Balls and 1 Ring Dip per round (22/11, 24/12, 26/13, etc)