2009-2010 CrossFit Games Outline

3 Rounds AQAP Not For Time of:
15 Psuedo Push Up
15 Pron Pillar to Pron Plank
15 Parallette Push Up
15 Ring Dip
15 Evil Wheel

Rest 2-5min:

3 Rounds AQAP Not For Time of:
15 BB Over Head(OH) Squat
15ea Barbell(BB) Step Up (step up to a 90 degree angle)
15ea BB Lateral Lunge
15ea BB OH Lunges
15ea BB Reverse Lunges

Stretch 15-20 minutes
Click for stretches from 1441

Snatch 3×3/40% 3×3/50% (AFAP for time 1:3 / work:rest ration)
OH Squats 15/40% 15/50% 15/60% (1min Rest)
Bent Over Row (BOR) 12/60% 12/70% 12/80%
Pull Up 3×12
Ring Dips 3×12
Scapula Pull Up 3×12
Hand Stand 3x30sec

Stretch 15-20 minutes
Click for stretches from 1441

Push Press 3/ 3/ 3/ 3/ 3/ 3/ 3/
Work to MAX weight.

Tabata Row
Score total meters.