For time:
5 rope climbs (4.6/4.6 m)
12 front squats (50/85 kg)
4 rope climbs
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat
Score: Total time
For time with a partner:
4,000/5,000-m row
1,600-m bear hug carry (20-30 kg/30-50 kg)
– Switch as needed on both movements.
ANNIE
For time:
50-40-30-20-10 reps for time of:
Double-unders
AbMat sit-ups
Every 5:00 x 5 rounds:
3 bench presses
400-m run
– Rest the remainder of the interval.
– Score the load and time for each round.
Power clean:
5-5-5-5-5
AMRAP 10:
20 walking lunges
15 sit-ups
10 box jumps (51/61 cm)
10.00 CROSSFIT treener Johanna eri
11.30 HYROX
For time:
60 burpees
50 wall-ball shots (6/9 kg)(2.7/3 m)
40 thrusters (15/20 kg)
30 toes-to-bars
20 pull-ups
10 chest-to-bar pull-ups
5 rounds for reps of:
AMRAP 5:
900/1,000-m row
Max shuttle runs
– Rest 1:00 between AMRAPs.
– 1 shuttle run is 25 ft down and back.
NASTY GIRLS
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (43/61 kg)