Part A. Three Rounds – 7 Minute Limit:
– 30 Push-ups, release hands from floor at the bottom
– 12 Mountain Climber
– 21 Overhead Squat (95#/65#)
– 12 Mountain Climber
Rest 30 seconds.
Part B. Three Rounds – 7 Minute Limit:
– 30 Toes to bar
– 21 Ground to Overhead (95#/65#)
Rest 30 seconds.
Part C. Three Rounds – 12 Minute Limit:
– 5 GI Janes
– 3 Rope Climb
Five Rounds
1a. 5 Sumo Deadlifts
Four Rounds
2a. 15 Goblet Squats
2b. Max Ring Dips
Four Rounds
3a. 10 Glute Ham Raises
3b. Max Pullups
4. 50 Knees to Elbows
Upper Body Dynamic Effort
1. 8 x 3 Pullup
2. 5 x 3 KB Press
3. 3 x 20 Shrug
4. 5 x 10 Toes to Bar
Seven Rounds for Time:
– 3 Cleans (205#/155#)
– 4 Ring HSPUs
Five Rounds
1a. 3 Standing Press
Four Rounds
2a. Leg Blaster
2b. 1-3 Rope Climb
Three Rounds
3a. 100′ Tire Drag
3b. 50′ Tire Press
3c. 50′ Tire Row
Five Rounds
4a. 10 GHD Situps
*Leg Blaster = 20 Air Squats, 10 Lunges (each leg), 10 Jumping Lunges (each leg), 10 Jumping Squats
Courtesy of Rob Shaul @ mountainathlete.com
AMRAP – 7 Minutes:
– 7 Deadlift (315#/205#)
– 20m Sprint
– 14 One legged squats
– 21 Double-unders
– 20m Sprint
Upper Body Max Effort
1. 3RM Floor Press
2. 3 x 5 Pullup
3. 4 x 15 Shrug
Three Rounds for Time:
– Run, 1200m/800m/400m
– KB Swing, 63/42/21 (24kg/16kg)
– Pull-up, 36/24/12 (Pull-up/JPU)
“Amanda”
9/7/5 Reps For Time:
– Muscle Ups
– Squat Snatch (135#/95#)
In Memory of Amanda Miller (1985-2010), 2009 CrossFit Games competitor
Video: Tribute to Amanda Miller
Five Rounds
1a. 5 Zercher Squat
Four Rounds
2a. 15 Suitcase Deadlift
2b. 10 Renegade Row
Four Rounds
3a. 10 Front Squat
3b. Max Tactical Pushups
Three Rounds
4a. 200′ Farmers Walk
4b. 20 Tread Chops