For max reps
6 minute cap
20x Strict pullups
30x Kipping pullups
Max reps Chest to bar pullups (reps=score)
Rest 5 minutes
6 minute cap
20x Weighted dips (90#)
30x Weighted dips (45#)
Max reps bodyweight dips (reps=score)
Rest 5 minutes
6 minute cap
20x Burpees
30x Box jumps (20 inch)
Max reps back squat @ bw (reps=score)

6x3 Pause Back Squat @120kg
1x1 Pause Back Squat @130kg
1x1 Pause Back Squat @140kg

3x5 Thruster @60kg
2x5 Thruster @70kg

Squat Clean working up to max:
60/70/80/85/90/95/100

Then; 6x1 @90kg

CROSSFIT CROSSAXED CHAMPIONSHIPS WOD 2

10:00 AMRAP of:

5 Clean & Jerks 80/55kg
7 Chest-to-bar Pull-ups
9 Handstand Push-ups

SCALING OPTIONS:

-Weight:
Men 60/40kg
Women 40/30kg

-Pull-ups:
Kipping, banded, ring rows

-Handstand Push-ups
Elevated push-ups, regular push-ups or inclined push-ups (parallete, a box)

Amrap 30
25 double unders
10 sit ups/GHD
10 push ups
10 thrusters (bar)
10 box jumps

EO3 “5K"

800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats

~Rest 3 minutes~
100m sprint

~Rest 60 seconds~
100m sprint

Airdyne or Assault Bike Workout
2 rounds: 8min, 6min, 4min with 2min easy spin between efforts (pace gets progressively faster as distance is reduced) 3min rest between rounds Total: 44min

Hang snatch 4x60%, 4x65%, 3x2x70%

21-15-9 reps of:
Burpee Box Jump
Ring Dips

33 x back squat 100/55kg
15 x burpee
33 x deadlift 100/55kg
15 x burpee
33 x Kettlebell swing 32/24kg
15 x burpee

Complete as many rounds as possible in 10 minutes of:

• 5 bar muscle-ups
• 135-lb. thrusters, 10 reps