HSPU 3 x 70% of max reps

7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down

3-4 rds: (super sets)
Hollow rocks: 20-40s.
Front rack carry/Sandback carry: 30-60s.
Rest as needed...

• you choose weights

4x
AMRAP 7 (3min rest between)

A) 1500/1200m Row
+ Max Sandbag Over Shoulder in the remaining time

B) 25 Double Unders
8 Single Arm KB Swings
8 Single Arm KB Push Press

C) 12/9 Cal. Bike/Assault Bike/SkiErg
15 Wall Balls

D) 12 Box Jumps
10 Toes-to-bar
8 Handstand Pushups

Every beginning 90s x 8
3.pos Snatch

"Trail Blazer"
3 Rounds:
800 Meter Run
80 Double-Unders
21 Barbell Push Presses
Barbell Pounds - 115/85
Barbell Kilos - 52/38

10min EMOM
5 Hang power snatch 50/30kg
5 Box over jumps

CONDITIONING

3 rounds for time: (A+B+A+B+A+B)

A:
Aribike 20/15cal
8 C2B/Pull-Up
8 Bar Facing Burpee

Rest 1min

B:
Airbike 20/15cal
8 Power Clean @50/35kg
8 Front Squat

Rest 1min

Overall RPE 4, not all out. Aim for steady pace

Target: unbroken reps. Use a running clock for this workout.

CONDITIONING

RCG2019 Ringer 1 & Ringer 2

Ringer 1
30-20-10 reps of:
Air bike (calories)
Toes-to-rings

Time cap: 7♀ / 6♂ minutes

Ringer 2
15-10-5 reps for time of:
Burpees (to rings)
Overhead squats 61/42,5kg (135/95 lb.)

Time cap: 5 minutes

RPE 5, maximum effort

Tailoring options:

Change the rep scheme from 30-20-10 → 21-15-9 or 15-12-9

OHS→ decrease the loading 61/42,5kg→ 50/35kg→ 40/30kg

For additional event information, check games.crossfit.com

3 sets of
• 8 Sumo Deadlift High Pulls, AHAFA
• 10 steps Front Rack Walking Lunges, AHAP

Rest about 60sec between movements and 90sec between sets.