ROOKIE
A.
Back Squat 1RM
B.
CrossFit Games Open 14.3
As many reps in 8 mins as you can of:
10 Deadlifts, 135/95 lbs
15 Box Jumps, 24/20 in
15 Deadlifts, 185/135 lbs
15 Box Jumps, 24/20 in
20 Deadlifts, 225/155 lbs
15 Box Jumps, 24/20 in
25 Deadlifts, 275/185 lbs
15 Box Jumps, 24/20 in
INTERMEDIATE
A.
Back Squat 1RM
B.
CrossFit Games Open 14.3
As many reps in 8 mins as you can of:
10 Deadlifts, 135/95 lbs
15 Box Jumps, 24/20 in
15 Deadlifts, 185/135 lbs
15 Box Jumps, 24/20 in
20 Deadlifts, 225/155 lbs
15 Box Jumps, 24/20 in
25 Deadlifts, 275/185 lbs
15 Box Jumps, 24/20 in
COMPETITORS
A.
Clean Deadlift
5-5-5-3-3-3
Rest 3min
(clean set up, clean grip!)
B.
EMOM for 6min
1 Rope Climb
3 Banded Deadlifts 60%
C.
For time:
20 KB Swings 32/24kg
20 Turkish Get Ups 32/24kg
20 KB Swings 32/24kg
20 KB Overhead Squats 32/24kg
20 KB Swings 32/24kg
D.
3 Rounds not for time:
5 Muscle Ups
10m Handstand Walk
10 Pistols