Complete in Teams of 2 for Time:
1,000m Row
50 Deadlifts (135/95*)
100 Double Unders
40 Wallballs
80 Hollow Rocks
30 Pendlay Rows (135/95*)
60 Med Ball Cleans
20 Clean and Jerks (135/95*)
40 HR Push-Ups
10 Handstand Push-Ups
20 Ring Dips
1,000m Run
1* Team Member working at a time, partition the reps as you wish
4 Rounds for Time
- 10 Power Snatches (75/55*)
- 20 Box Jumps (24/20")
- 30 Situps
Front Squats 6-6-4-4-2-2
Step-Ups 6-6-4-4-2-2
Weighted Plank for Time
Deadlifts 3-3-3
Strict Pull-Ups 3-3-3
then...
7min AMRAP
7 Deadlifts
7 Lateral Bar Over Burpees
*Work up to a 3 Rep Maximum with the Deadlift. Then, use 50% of that load for the AMRAP. For the Strict Pull-Ups, use the least amount of assistance as possible. Advanced Athletes should use weight with the Pull-Ups.
Congratulations to our girl (Amy), front and center, for passing the CrossFit Level 1 Certification Class!
