CROSSFIT PART A Gymnastics testing A] Max duration Handstand hold B] 90 sec Max V-sits PART B 20 min AMRAP 200m Run 16 Box jump overs 12 Overhead squat (50/35kg) 8 Burpee over Bar
CROSSFIT MET-CON Every 8 min for 40 min (5 sets) 50 Double-Unders 15 Push Presses (52.5/35kg) 15 Back Squats (52.5/35kg) 400 Meter Run *Record time for each round
CROSSFIT PART A 6 min AMRAP 20 Wall balls 10 Deadlift 65/45kg * Rest 5 min PART B 6 min AMRAP 20 cal Row 10 Push-ups * Rest 5 min PART C 6 min AMRAP 20 Alt DB snatch 20/15kg 10...
CROSSFIT PART A 10 mins to find Max weighted strict pull up PART B 10 mins to find Max unbroken Toes 2 Bar PART C For time: 7-5-3 reps: Clean (80/60kg) 3-2-1 reps: Rope climb *12min...
CROSSFIT PART A then Every 2 mins for 11 sets Deadlift 1: 10 @ 30-50% 2: 5 @ 50-65% 3: 5 @ 65-75% 4: 3 @ 75-85% 5: 1 @ 85-90% 6: 1 @ 90-95% 7-10: to find 1RM Deadlift PART B 8 min alternating EMOM 1] 100m Run + max Burpees 2] 50 Double unders * Record lowest # of...
