3 Rounds AQAP:
500m Row
15 Power Clean+Push Jerk (M=95lb/W=65lb)

Back Squat 10/ 10/ 10/ 10/

20-15-10-5 reps for time of:
Handstand Push-up
L-Hold Pull-up

Rest

“Cindy”
As many rounds as possible in 20 minutes of:
5 Pull-up
10 Push-up
15 Air Squat

2009-2010 CrossFit Games Outline

3 Rounds AQAP Not For Time of:
15 Hand Stand Push Up
15 Pron Pillar to Pron Plank+Push Up
15 Pseudo Push Up
15 Ring Dip
15 Rockers

Rest 2-5min:

3 Rounds AQAP Not For Time of:
15 Over Head(OH) Squat w/65%
15ea Barbell(BB) Step Up (step up to a 90 degree angle) w/95lbs
15ea BB Lateral Lunge w/75lbs
15ea BB OH Lunges w/95lbs
15 Leg Swings

Stretch 15-20 minutes
Click for stretches from 1441

AQAP for time of:
40-30-20-10 OH Walking Lunges
20-15-10-5 Evil Wheel

Supinated Planks 3×30sec
Oblique Plank + Grab Bottom Leg (Stretch IT) 3×30sec (Each Side)
Muscle Clean+Drop Clean+Press+Clean Drop 2×4ea/40% 2×4ea/50%
High Clean Pull+Hang Power Clean+Jerk Balance 2×3ea/40% 2×3/50%
Rack Jerk 3/70% 3/80% 3/90%
Clean Pull 8/80% 8/85% 8/90%
Leg Swings 3×12