CROSSFIT PART A A] Max duration Hollow Hold B] Max duration Arch Hold PART B 5 min AMRAP 800m run Max rep Snatch (42.5/30kg) *Rest 3 min 4 min AMRAP 400m Run Max rep snatch (52.5/35kg) *Rest 3 min 3 min AMRAP 200m Run Max rep snatch (62.5/42.5kg) *Score for total...
CROSSFIT PART A ~10 mins to find Max weighted Dip PART B 3 x 6 min AMRAP 6 Dead ball over shoulder 9 cal Bike or Row 12 Toes to Bar * Rest 2 mins between AMRAPS * Record score for each AMRAP
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...
