1 set w/ a partner:Partner 1 | :45 single-underPartner 2 | AMRAP squats1 set w/ a partner:Partner 1 | :45 single-single-double practicePartner 2 | AMRAP 5 kip swings + 5 push-ups1 set w/ a partner:Partner 1 | :45 double-under practicePartner 2 | AMRAP 5 front squats + 5 push presses
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes*
F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)
M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)
*Rep count should be recorded in the comment box
- INTERMEDIATE -For time:21 jumping pull-ups42 single-unders21 thrusters (45/65 lb)18 pull-ups36 single-unders18 thrusters (55/85 lb)15 chest-to-bar pull-ups30 single-unders15 thrusters (65/105 lb)Time cap: 12 minutes
- BEGINNER -For time:21 bent-over rows42 jumps21 thrusters (35/45 lb)18 jumping pull-ups36 jumps18 thrusters15 jumping chest-to-bar pull-ups30 jumps15 thrustersTime cap: 12 minutes
- MASTERS 55+ -Visit games.crossfit.com to view the official scorecard.
Accumulate:1:00 foam roll quads1:00 foam roll upper back1:00 foam roll lats