AMRAP 20:
400-m run
Max pull-ups in a single set

scaled
AMRAP 8:
200-m run
8 ring rows
Rest 4:00
AMRAP 8:
200-m run
8 ring rows

BENCHMARK
6 rounds for time:
24 air squats
24 push-ups
24 walking lunge steps
400-m run

Scaled WOD
4 rounds for time:
14 air squats
14 push-ups from the knees
14 walking lunge steps
25cal Ergo

BENCHMARK
CFG 2009 EVENT 5
3 rounds for time:
30 wall-ball shots
30 low hang squat snatches (20/35 kg)
– Each snatch begins from
below the knee.

Scaled WOD
3 rounds for time:
20 wall-ball shots
15 hang power snatches

BENCHMARK
For time:
Run 5,1 km

Scaled WOD
run 1,7km or 3,4km/ergo 20min

For time:
2,000-m row
1,600-m run
2,000-m row

Scaled WOD
For time:
1000-m row/2000m bike
800-m run/800m ski
1000-m row/2000m bike

BENCHMARK
For load:
15-12-9:
Clean and jerks
– Touch-and-go at the floor only.
Use the same load for each set.
– Rest as needed between sets.

BENCHMARK
5 rounds of AMRAP 3:
3 power cleans (42,5/60 kg)
6 push-ups
9 air squats
– Rest 1:00 between rounds.

Scaled WOD
5 rounds of AMRAP 3:
3 power cleans
6 elevated push-ups
9 air squats
– Rest 1:00 between rounds.

BENCHMARK
For time:
50 pull-ups
400-m run
21 thrusters (30/42,5 kg)
800-m run
21 thrusters
400-m run
50 pull-ups

Scaled WOD
For time:
25 jumping pull-ups or ring rows
200-m run
15 thrusters
400-m run
15 thrusters
200-m run
25 jumping pull-ups or ring rows

BENCHMARK
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

Scaled WOD
For time:
30-20-10 reps of:
Single-unders
Feet-anchored sit-ups

BENCHMARK
5 rounds:
12 DB deadlifts
9 DB hang power cleans
6 DB push jerks
– Use two DBs or KBs

scaled
5 rounds:
12 DB deadlifts
9 DB hang power cleans
6 DB push presses
– Use two DBs or KBs