BF Benchmark 2: The CrossFit Total

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds for Quality
3 Rounds, for Quality
-10s Ring Row Hold (at chest)
-10s Ring Dip Hold
-10s Ring Support Hold
-10 Hollow Rocks
-10 Arch Rocks
then 3 x 5 ring swings, 4 low ring transitions (2 slow, 2 fast), 3 ring dips

B. E3M12M
1-7 Ring Muscle Ups (aim for one more rep on the first couple of rounds compared to last week)

OR

0:00 - 5:00
150 Double Unders
100ft DBL DB Farmer Walking Lunges 50s/35s
AMRAP Ring Muscle Ups with remaining time

Rest 2min

Elizabeth, 21-15-9 Reps for Time:
Squat Cleans 135/95
Ring Dips

E. 7 Rounds for Quality
2 Strict Pull-ups, AHAP

CONDITIONING

3 Rounds (nasal breathing only - afap w/o having to mouth breath)
500m Ski
1500m Bike

MetCon

Class

CrossFit Total

1RM Back Squat
1RM Strict Press
1RM Deadlift