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Affiliate name: MP CrossFit
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Conditioning:
With a continuous clock of 30 seconds work/30 seconds rest, perform max reps of:
D-Ball Walking Lunges (80/50)
GHD Sit-ups
Calories Rowed
Burpees
Strict Pull-ups
3 rounds* for score
*No additional rest between rounds. Only the 30 seconds after the last exercise of the previous round.
Strength:
Front Squat
5 reps at 65%
3 reps at 75%
1+ reps at 85%
For score at 85%
Flexibility:
Couch Stretch
Butterfly
Low Dragon
Post scores and experiences to comments
176 Rx
SWOD: 4@125#
CWOD
180 Mod
30# D Ball
Abmat Sit-ups
SWOD
10 @ 83# (83%)
CWOD 135 rx
SWOD 205# x5
CWOD 154# mod red+purple banded strict PLU
SWOD 15@120# 85%1RM
CWOD: 180 Rx
SWOD: 9×140# (85%)