Snatch
3-3-3-3
Finisher:
30-20-10 / 20-20-20 / 10-20-30
Back Ext. / Vertical Jumps / Situps
Matt Swift of CrossFit Brisbane. Note the speed through the middle.
httpv://www.youtube.com/watch?v=FIl63iB5mxw&feature=player_detailpage...
10 x 200m Row for minimum total time
10 x 30 seconds Double Unders for maximum total reps
Total Row time in seconds - Total Double Under reps = Your Score
The lower the number, the better your score is.
httpv://www.youtube.com/watch?v=egmTb6SG8nI&feature=player_embedded
httpv://www.youtube.com/watch?v=QX0KtLHoS7o&feature=player_embedded...
Double AMRAP #6
#1 in 8 mins
10m Walking Lunge 15/10 kg
10 Pushups - hand release
Rest 3 mins
#2 in 8 mins
5 Toes through rings
10 Deadlift @ Bodyweight
...
Again, a huge thank-you to everyone that made the Super Sprint Challenge a day to remember for all of us at CrossFit King. The competition was fierce but friendly and the crowd was awesome in their support for all the athletes.
A special shout out to...
