Warmup start this @15:00
Every 3:00 for 4 rounds:
1 up and back waiter’s carry up to skill weight (alt arms each round)
:60 passive hang (rings or pullup bar)
5 light db cleans
Skills start this @ 30:00
Waiter’s carry @30% of strict press AFAP with each hand
10 kb rope pulleys, AHAP
AMSAP Rope pullups/hand @3311
L3 3 legless rope climbs
CrossFit Workout: Start this @ 45:00
50 DB hang power cleans 2×45/35
Every 3:00, 10/7 cal bike. If there are too many people, one group do the cals on the 3,6,9 and 1 group do it on the 4:30,7:30,10:30. You DO NOT start on the bike.
This workout is just straight grind. It’s going to be very hard to speed anything up. The bike should be well under a minute. I think it’s possible to do this in 12 minutes. It should not take longer than 15 minutes. The situps have a 7:00 cap. Move on if you haven’t finished by then.