Onsdag 28 juli

A. Crossfit Total
For max total load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

3 attempts at each lift in each 4-minute window. Athletes will have a 4-minute window to perform each lift. Within that window the athlete may make up to 3 attempts. The athlete’s score will be the combined total of his or her heaviest successful lift at each station. Time cap: 12 minutes total

B. Metcon, TC 30 min

Ranch Mini Chipper & The Seperator 2016

Cash in:
50 wall balls
25 wallball situps
800 m medball run

Then:

20 back squat 66/45 kg
20 burpees
15 ring push up
15 front squat 65/45 kg
20 burpees
15 ring push up
10 OHS 65/45 kg
20 burpees
15 ring push up

Crossfit Karlstad