FITNESS
A. Every minute, on the minute, for 15 minutes:
Minute 1 – Wall Walk or Rooving Plank x 2-3 reps
Minute 2 – Supine Ring Rows x 10 reps @ 2011
Minute 3 – Bench/Bar/Ring Dips x 10-12 reps @ 2011
B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
15 Calories of Assault Bike or Rowing
15 Kettlebell Swings
As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 15 cals.
AIM
A. Take 15 minutes to build to a new 1-RM Push Press
B. “Helen”
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
SPORT
A. Five sets of:
Front Squat x 2 reps
Rest as needed
Suggested loads per set (by %): 70, 80, 85, 90, 90+
B. Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 2 reps @ 80-90% of 1-RM
C. “2015 CrossFit Regionals Event 7″
For time:
15 Muscle-Ups
1 Squat Clean (205/135 lbs)
1 Squat Clean (225/145 lbs)
1 Squat Clean (245/155 lbs)
1 Squat Clean (255/165 lbs)
1 Squat Clean (265/175 lbs)