FITNESS
A. Three sets of:
Deadlift x 6-8 reps 2011
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm
Rest 60 seconds
Double-Unders x 60 seconds
Rest 60 seconds
B. In teams of two, alternate sets to complete four each of:
10 Calorie Row
20 Barbell or Dumbbell Thrusters
30 Kettlebell Swings
AIM
A. Every 90 seconds, for 12 minutes (8 sets):
4-Stop Halting Clean Deadlift + Hang Clean
(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)
Build over the course of the eight sets.
B. Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (205/135 lbs)
1 Front Squat (205/135 lbs)
1 Shoulder to Overhead (205/135 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.
SPORT
A. “2015 CrossFit Regionals Event 6″
Five rounds for time of:
Row 25 Calories
16 Chest-to-Bar Pull-Ups
9 Strict Handstand Push-Ups to 4.5″/3″ Deficit
Rest until fully recovered, and then…
B. Four sets of:
20 Walking Lunges with 32/24 kg Kettlebells
Rest 90 seconds