Five rounds of:
20 GHD Sit-ups
5 Push jerk
Post load and time.
beyond the whiteboard mean time – 10:00
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3 attempts at your one rep max of the following lifts:
Back Squat
Shoulder Press
Deadlift
Then add up the weight on each of your heaviest lifts and add them up…..and there you have it! Your Crossfit Total!
Three consecutive AMRAPs–in this case, as many reps as possible–in any order, each 4 minutes, with no break in between:
1. Back squat, 65/45 – push press, 65/45
2. Knees to elbows – jumping squats
3. Push-ups with feet on box (handstand push-up progression) – sit-ups (legs in butterfly position)
Score for each station is number of reps on whichever movement you did fewer of (e.g. if you did 38 knees to elbows and 45 jumping squats, score for station 2 is 38)
Record score for each station and total of all three to comments.
For time:
10 muscle-ups
100 push press, 75 lbs
1000m row
Beyond the Whiteboard median (for Rx’d): 11:02
From mainsite