“At A Bat” Tabata These: -Double unders -Tuck-ups -Calorie Row -Handstand hold Competition/Performance: -As written Fitness: -Sit-ups -Hold handstand pike on a box
“50 Cent” Teams of Two Complete for time: -50 power snatch -50 bar hop burpees -50 power cleans -50 bar hop burpees Competition: -115/80 Performance: -85/60 Fitness: -65/45 *Alternate [...]
“Helenish” Complete For Time: -800m run THEN 3 rounds of: -21 KBS -12 pull-ups THEN -400m run Competition/Performance -53/35 kettlebell -Pull-ups Fitness: -35/26 -Banded strict or [...]
“CrossFit Baseline” Complete For Time: -500m row -40 air squats -30 sit-ups -20 push-ups -10 pull-ups *Rest until 12:00 and then repeat Competition and Performance: -As written above [...]
“Sparta” Teams of two Complete for time: -Bench Press: 100 reps -Deadlifts: 100 reps -Medball Cleans: 100 reps *Break up reps as needed. Must finish all reps of bench before moving to [...]