Our first ever comp as a CrossFit affiliate out at Rapid CrossFit West. Lets be honest, we had no idea what we were doing Coach Dirk that model pose is next level in photo 1!

Olympic lifting

12 min to work to a max 3-Position Snatch (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2″ from the floor. ).

 

Conditioning

15 minute AMRAP of:

10 Wall Balls
10 Burpees
10 C2B Pullups
20 Wall Balls
10 Burpees
10 C2B Pullups
30 Wall Balls
10 Burpees
10 C2B Pullups
40 Wall Balls…

*Add 10 Wall Balls after every completed round.

 

 

 

WOD: (15min)

4min AMRAP

50 skips

5 Press Ups

10 Squats

*Rest 1min

4min AMRAP

20m Bear crawl (10 forwards/10backwards)

10 Sit ups

15 DB Push press

*Rest 1min

4min to run max distance (use a 50m cone to cone shuttle)

Finisher: (5min)

3 x 15 Arch rocks or supermans