Mobility
Lizard, 2min./side
Standing Straddle, 4min.
Warm-up
RX
6 Rounds
:30 on :60 off
Nose and Toes Handstand Hold
-then-
30 Steady Empty Bar Thrusters
SCALED/LITE
6 Rounds
:30 on :60 off
Push-up Hold
-then-
30 Wallball Shots
MetCon
RX+
2016 CrossFit Games Regional Event 6
For Time: (16min. cap)
1000m Assault Bike
100ft. Handstand Walk
10 Overhead Squats, 225/155lbs
500m Row
40 Burpee Box Jump-overs, 12/6" (must clear box)
10 Burpee Box Jump-overs, 24/18" (must clear box)
5 Overhead Squats, 225/155lbs
RX
For Time: (16min. cap)
100 Double-unders
10 Wall Climbs
10 Overhead Squats @80% of 1RM snatch
400m Run
50 Burpee Box Jump-overs, 24/20"
5 Overhead Squats @80% of 1RM snatch
SCALED/LITE
For Time: (16min. cap)
200 Single-unders
20 HR Push-ups
100ft Overhead Walking Lunges with plate
400m Run
50 Burpee Box Jump-overs, 20/16"
50ft Overhead Walking Lunges with plate
Strength
EMOM 5 minutes:
5 Touch & Go Deadlift @70%
Competition Side Work
2016 CrossFit Games Regionals Event 7
For Time: (6min. cap)
21 Thrusters, 95/65lbs
3 Legless Rope Climbs
15 Thrusters, 95/65lbs
2 Legless Rope Climbs
9 Thrusters, 95/65lbs
1 Legless Rope Climb
-OR-
For Time:
21 Thrusters, 75/55lbs
9 Strict Pull-ups
15 Thrusters, 75/55lbs
7 Strict Pull-ups
9 Thrusters, 75/55lbs
5 Strict Pull-ups
