Announcements

We’re one step closer to the Open as we welcome Cycle 3! Learn more here:

QuickFit

27-21-15-9
Ring Rows
Single Arm Dumbbell Push Press, each arm (light weight)
Bike (Calories)

Dumbbell Push Press should be relatively light: complete each side in 2 sets or less

CrossFit

Cycle 3 – Test Week – Day 1

Warmup

AMRAP 6:00
Row 300m
10 RDLs
10 Push Presses
All done with an empty bar

Strength

Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk

WOD

AMRAP 10 Minutes
Run 200m
12 HSPU (Open Standard)
9 Hang Power Snatch 75/55lbs

Beginner: 3 Wall Walks or 3x Kick Up to HS + :10 Hold; 45/35
Intermediate: 6-9 HSPU or Reduced ROM; 65/45
Advanced: Rx
Competitor: 95/65

Handstand Push Ups should be done in 3 sets or less each round. Hang Power Snatch should be unbroken, not heavy!

Competitor Extra

For Time
Ski 2K or Row 2K