CrossFit Horizons

"2011 CrossFit Games Open Workout 11.2"

As many rounds possible in 15 min of -

9 x Deadlift 70/45kg

12 x Push ups (hands off ground)

15 x Box Jump 24"/20"

For Time -

30 x Burpee to Box Jump 24"/20" (scale height to suit)

30 x Kettlebell swings 24/16kg (scale weight to suit)

30 x Power Cleans 40/30kg (use a broomstick if new to these)

30 x Overhead Squat 40/30kg (use a broomstick if new to these)

30 x Hang Power Snatch 40/30kg (use a broomstick if new to these)

100 x Double unders (substitute 3 single skips for each double under)

"CrossFit Football Total"

Warm up then - You have three attempts to find out your single rep max for -

Power Clean

Bench Press

Back Squat

Deadlift

Record total weight for each as your score.

4 RDS for time

Run 400m

21 x Push Press 60/40kg

21 x Deadlift 60/40kg

Weighted/Strict Pull Up

3 - 3 - 2 - 2 - 1 - 1

Rest, then-

For time; 5 rounds of -

15 Pull Ups/Inverted Row

15 Dips/Assisted Dips

Who are we?