Workout

4 rounds for total time of:
20/15 cal bike
20 dumbbell push-ups
20 double dumbbell box step-ups (35/25 lb)

Rest 2 mins.

Rest day or make-up day

Workout

As many rounds as possible in 20 mins. of:
200m run
50 ft handstand walk
15 toes-to-bar

Workout

The SF Crippler

For time:
30 back squats
1,000m row

Workout

With a partner, 3 rounds for time of:
30 clean and jerks (135/95 lb)
400m run, together
50 bar-facing burpees

One partner works at a time on clean and jerks and burpees.

Rest Day or make-up day

__________

Watch Hip Position in the Deadlift from CrossFit.com.

Workout

Deadlift
4-4-4-4-4

15 hip extensions before each set

Workout

Quarterfinal Event 5

30 cal row
20 burpee box jump-overs (24/20 in)
10 snatches (185/135 lb)

Time cap: 7 minutes

Workout

Quarterfinal Event 2
3 rounds for time of:
30 pistols
30 GHD sit-ups
10 muscle-ups

Time cap: 15 minutes

Rest day or make-up day