Alternate movements

A) Push Press (20 minutes)

5-5-5-3-3, building

B) 5 sets of 10 strict pullups

* they do not have to be unbroken, but must all be performed within 1 minute. 



For Time (20 min cap)


Ring Dips  

Horizontal Ring Row (kip allowed) 

Inmediately followed by:


Power Clean @ 135/95

Burpees over the bar


Level III

Push Press = Push Jerk

Pullups = unbroken, 8 Strict + 5 Chest to bar w/ kip

P. Clean 185/115

Level II

as Rx'd

Level I

Push Press, all sets of 5

Pullups may be ring rows

Ring Pushups

Ring Rows, kip allowed


Competitor Homework  

3 sets:

A) 3- Rep Hang Clean + 1 jerk, heavy

B) Farmer's Carry, 20 yds, heaviest possible.  







CrossFit Journal: The Performance-Based Lifestyle Resource