Wednesday 14/5/14 – Competition

Note: Due to Ehren and Lindsay attending the Australian and New Zealand CrossFit regional competition there will be no Olympic Weightlifting class on Thursday night. All other classes, from Thursday to Monday, and open gym times will go ahead as scheduled. The gym will not be open outside of class and open gym time. Contact us if you have any questions.

A.
Two sets, not for time, of:
15′ Legless Rope Climb x 2 ascents
Strict Toes to Bar x 8-10 reps @ 2110
Double-Unders x 40-50 reps
(note sets if not performed unbroken)

B.
Take 10-15 minutes to build to 80-85% of your 1-RM Deadlift

C.
Complete as many rounds and reps as possible in 5 minutes of:
4 Deadlifts @ 80-85%
4/3 Muscle-Ups

Rest exactly 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (30″/24″)
15 Pull-Ups

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