Keep a continuous running clock.
STAGE 1
In 5 Min or less:
3 Rounds
12 x Burpees over Bar.
10 x Pull-ups.
8 x DL (185/135).
STAGE 2
In 5 Min or less:
3 Rounds
12 x Burpees over Bar.
10 x Chest to Bar Pull-ups.
8 x Cleans (185/135).
STAGE3
In 5 Min or less:
3 Rounds
12 x Burpees over Bar.
10 x Toes to Bar / Knees to Elbow (touch toes 2 bar, back to extensions, then K2E = 1 rep. Must do both movements, no break between).
8 x Squat Cleans (185/135).
STAGE 4
In 5 Min or less:
3 Rounds
12 x Burpees over Bar.
10 x Bar Muscle-ups.
8 x Squat Clean & Jerk (185/135).
*If you complete a stage early you can start on the next stage. If you fail to complete a stage on time (including any extra time from previous rounds) then stop where you are when the time (a multiple of 5 Min) hits, and start over at that stage. It is likely that if you fail an early stage you will end up doing in over a few times. Simply strive to either finish it, or match your previous performance.
1 comment:
Nice Information
crossfit whittier, CA
Post a Comment