ROOKIE
A.
5 Rounds, each Round for time:
Row 100m
Rest at least 2 min between rounds
B.
3 Rounds, each round for time:
Row 250m
Rest at least 3 min between rounds
C.
Row 500m TT
D.
Tabata Sit Ups
INTERMEDIATE
A.
Deadlift
8-8-7-7-6-6
Rest 1 min
B.
For time:
15 Clean & Jerks 60/40kg
100 Double Unders
15 Clean & Jerks, 60/40kg
100 Double Unders
15 Clean & Jerks, 60/40kg
COMPETITOR
A.
Oly Lifting Total
Snatch 1 RM
Clean & Jerk 1RM
B.
CrossFit Total
Back Squat 1RM
Press 1RM
Deadlift 1RM