Part A- 5 Minute AMRAP:
You have 5 minutes to complete as many rounds and repetitions of the following:
5 Box Jump Overs
10 Toes to Bar / Knees to 90 / Ab-Mat Sit Ups
Athletes must then rest for 3 minutes before moving on to Part B.
Part B- 3 Minute AMRAP:
Squat Clean Thrusters / Ground to Overhead
Male:
Level III (3)
Part A- 5 Minute AMRAP of:
5 Box Jump Overs at 30 inches
10 Toes to Bar
3 Minute Rest
Part B- 3 Minute AMRAP of:
Squat Clean Thrusters at 155 lbs.
Level II (2)
Part A- 5 Minute AMRAP of:
5 Box Jump Overs* at 24 inches
10 Knees to 90
3 Minute Rest
Part B- 3 Minute AMRAP of:
Squat Clean Thrusters at 95 lbs.
Level I (1)
Part A- 5 Minute AMRAP of:
5 Box Jump Overs* at 16 inches
10 Ab-Mat Sit Ups
3 Minute Rest
Part B- 3 Minute AMRAP of:
Ground to Overhead at 55 lbs.
WOMEN
Level III (3)
Part A- 5 Minute AMRAP of:
5 Box Jump Overs at 24 inches
10 Toes to Bar
3 Minute Rest
Part B- 3 Minute AMRAP of:
Squat Clean Thrusters at 105 lbs.
Level II (2)
Part A- 5 Minute AMRAP of:
5 Box Jump Overs* at 16 inches
10 Knees to 90
3 Minute Rest
Part B- 3 Minute AMRAP of:
Squat Clean Thrusters at 65 lbs.
Level I (1)
Part A- 5 Minute AMRAP of:
5 Box Jump Overs* at 10 inches
10 Ab-Mat Sit Ups
3 Minute Rest
Part B- 3 Minute AMRAP of:
Ground to Overhead at 35 lbs.
You have 5 minutes to complete as many rounds and repetitions of the following:
5 Box Jump Overs
10 Toes to Bar / Knees to 90 / Ab-Mat Sit Ups
Athletes must then rest for 3 minutes before moving on to Part B.
Part B- 3 Minute AMRAP:
Squat Clean Thrusters / Ground to Overhead
Male:
Level III (3)
Part A- 5 Minute AMRAP of:
5 Box Jump Overs at 30 inches
10 Toes to Bar
3 Minute Rest
Part B- 3 Minute AMRAP of:
Squat Clean Thrusters at 155 lbs.
Level II (2)
Part A- 5 Minute AMRAP of:
5 Box Jump Overs* at 24 inches
10 Knees to 90
3 Minute Rest
Part B- 3 Minute AMRAP of:
Squat Clean Thrusters at 95 lbs.
Level I (1)
Part A- 5 Minute AMRAP of:
5 Box Jump Overs* at 16 inches
10 Ab-Mat Sit Ups
3 Minute Rest
Part B- 3 Minute AMRAP of:
Ground to Overhead at 55 lbs.
WOMEN
Level III (3)
Part A- 5 Minute AMRAP of:
5 Box Jump Overs at 24 inches
10 Toes to Bar
3 Minute Rest
Part B- 3 Minute AMRAP of:
Squat Clean Thrusters at 105 lbs.
Level II (2)
Part A- 5 Minute AMRAP of:
5 Box Jump Overs* at 16 inches
10 Knees to 90
3 Minute Rest
Part B- 3 Minute AMRAP of:
Squat Clean Thrusters at 65 lbs.
Level I (1)
Part A- 5 Minute AMRAP of:
5 Box Jump Overs* at 10 inches
10 Ab-Mat Sit Ups
3 Minute Rest
Part B- 3 Minute AMRAP of:
Ground to Overhead at 35 lbs.
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Grace Adler
75/15 level III
jackson-72/18 Level III (women)
9
2
Mark Davis
110/14 level II
18
2
Pauly VanderKelen
90/21 L3
Skill work: BMU, 10rds (every 90 sec.) 10m HSW & 12 alternating pistols, 5 sets ME strict shoulder press @ 115#
1
0
Theresa Rosenquist
CrossFit. Bound WOD: 18:21
5×{6 HHPSn@ 40%1RM/7 T2B/50ft. Plate push (UGH!) - 1 min rest after ea round. DL: 10 @60%/10 @65%/8 @70%/8 @75%/AMRAP (5+) @85%
12
0