3 sets Max effort handstand holds 3×10 ring or bar dips Competitors complete 3 max effort sets of muscle ups WOD: *from the 2015 masters CrossFit Games “The Sandwich” 80 cal row 40 shoulder to overhead 115/75 80 deadlifts...
Grace-Kelly Partner WOD 30 clean and jerks 135/95 Then 5 rds Run 400m 30 box jumps 24/20 30 wallballs 20/14 *reps may be divided any way you like with your partner, but run the 400s together.
5×5 Bench press Single arm Db row 3×10 WOD Tabata Push-ups Hollow rocks CrossFit Endurance: Run 800 Rest 3 min Run 400 Rest 3 min Run 200 Rest 3 min Run 100
“1775”30 min partner AMRAP 17 power cleans 135/85 75 air squats Strip off weights, one partner A runs 200m with a plate, then partner B runs 200m with a plate. Reload bar, and start cleans again…