PFC CrossFit – Open Gym

CrossFit Regional 2014 Event 6 – Partner (Time)

– RX –

For time with a partner:

50-calorie row

50 box jump-overs (20/24 in)

50 deadlifts (125/185 lb)

50 wall-ball shots (14/20 lb) (10 ft)

50 ring dips

50 wall-ball shots

50 deadlifts

50 box jump-overs

50-calorie row

Time cap: 21:00

– INTERMEDIATE –

For time with a partner:

50-calorie row

50 box jump overs (20/24 in)

50 deadlifts (105/155 lb)

50 wall-ball shots (10/14 lb) (9/10 ft)

30 foot-assisted ring dips

50 wall-ball shots

50 deadlifts

50 box jump overs

50-calorie row

Time cap: 21 minutes

– BEGINNER –

For time with a partner:

50-calorie row

30 box step-overs (20 in)

30 deadlifts (85/115 lb)

30 wall-ball shots (10/14 lb) (9/10 ft)

30 hand-elevated ring push-ups

30 wall-ball shots

30 deadlifts

30 box step-overs

50-calorie row

Time cap: 21 minutes

Stretching (No Measure)

Accumulate:

5:00 slow row, bike or ski

1:00 couch stretch/side

At Home Option (Time)

For time with a partner:

50 single-arm DB sumo deadlift high pulls (35/50 lb)

50 broad jumps (4 ft)

50 double-DB deadlifts

50 single-DB thrusters

50 hand-release push-ups

50 single-DB thrusters

50 double-DB deadlifts

50 broad jumps (4 ft)

50 single-arm DB sumo deadlift high pulls

Time cap: 21:00