Run 800 meters
Deadlift 15-12-9-6-3-1 reps, max load @ each set
Run 800 meters
Note:
1. Rest only one minute between first 400 meters and Deadlift.
2. Rest one minute between sets.
3. Start second 400 meters one minute after last Deadlift set.
4. Max efforts on runs and lifts!
5. Submit run times, lift loads, and body weight.
Three rounds for time of:
15 Knees to Elbows
5 Muscle-ups
15 Knees to Elbows
If you can't muscle-up substitute 25 pull-ups and 25 dips at each round,
and.... get themuscle-up soon. Power through this workout, but don't
cheat the movements.
20 inch Box Jump, 25 reps, in sixty seconds
Powerclean, 15 reps
Rest 1 minute
No rest during jumps or powercleans.
Each round is about three minutes including rests.
Fit: 20" box and 50% bodyweight powerclean
Superfit: 26"; box and 75% bodyweight powerclean
CrossFit: 32" box and 100% bodyweight powerclean
Run 400 meters
15 Knees to Elbows
Squat 15 Rep max weight, 15 reps, off 10" box
15 Knees to Elbows
Squat 10 Rep max weight, 10 reps, off 10" box
15 Knees to Elbows
Squat 5 Rep max weight, 5 reps, off 10" box
Run 400 meters, repeat starting run time
This is the CrossFit Challenge done as a circuit rather than prioritized.
We refer to this as the "Vertical Tabata Challenge."Perform each of the
following for only twenty seconds. Rest for ten seconds while quickly
transitioning to next movement.Rest for 1 minute after each round and
repeat seven times for a total of eight rounds. Total your weakest output
from each exercise from all eight rounds. This time your rowing score is in calories.