CrossFit Showdown – CrossFit
“Raise The Bar” (Calories)
5 Rounds x AMRAP 3:
30 AbMat Sit-ups
15-12-9-6-3 Power Cleans
Max Calorie Bike Erg
Rest 3 Minutes Between Rounds
Round 1: (115/85)
Round 2: (135/95)
Round 3: (155/105)
Round 4: (185/135)
Round 5: (205/145)
KG | (52/38), (61/43), (70/47), (83/61), (93/65)
AGE GROUP
13-15 & 55+ | (95/65), (115/85), (135/95), (155/105), (165/115)
KG | (43/29), (52/38), (61/43), (70/48), (75/52)
Open-Games | “Raise The Bar” (Calories)
5 Rounds x AMRAP 3:
7/5 Bar Muscle-ups
15-12-9-6-3 Power Cleans
Max Calorie Echo Bike
• Rest 3 Minutes Between Rounds
Round 1: @weight(135/95)
Round 2: @weight(155/105)
Round 3: @weight(185/135)
Round 4: @weight(205/145)
Round 5: @weight(225/155)
KG | (61/43), (70/48), (75/52), (79.5/57), (84/61)
Accessory (No Measure)
Killer Core
3 Giant Sets For Quality:
5 Dragon Flags
10 Wood Choppers (Each Side)
25 Hanging Hollows
Rest 2 Minutes Between Giant Sets
Mindset (No Measure)
Rita Mae Brown – “Creativity comes from trust. Trust your instincts. And never hope more than you work.”
Creativity flourishes when you trust yourself, but remember that effort is essential to achieving success.
