CrossFit
Main: AMRAP(s) 16 min total.
A. AMRAP 3 min:
6 heavy wallball (goal is to go up one weight or height compared to what you normally use)
6 toes-bar (based on how you tested during test week)
2 min rest.
AMRAP 4 min:
8 heavy wallball (goal is to go up one weight or height compared to what you normally use)
8 toes-bar (based on how you tested during test week)
2 min rest.
AMRAP 5 min;
10 heavy wallball (goal is to go up one weight or height compared to what you normally use)
10 toes-bar (based on how you tested during test week)
Lvl6: 30/20# to 10/9′, TTB
Lvl5: 20/14# to 10/9′, TThead
Lvl4: 20/14# to 10/9′, TTchest
Lvl3: 14/10# to 10/9′, TThips
Lvl2: 14/10# to 9/8′, Hanging knee raise
Lvl1: squat to ball depth, situps
