AMRAP 20 mins
5 HSPU
10 HPC (40/30kg)
15 Box Jumps (24"/20")
9:30am the action starts at the Sleeman Sports Centre Velodrome for the 2010 Hard'nup Challenge. Finals at 4:00pm....
Run 200m
21 SDHP (40kg/30kg)
9 Dips
Run 200m
15 SDHP (40kg/30kg)
15 Dips
Run 200m
9 SDHP (40kg/30kg)
21 Dips
Run 200m
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Work on Muscle up progressions. After all, what would your ancestors think if you never got one?
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21-18-15-12-9-6-3 Pullups
Between each round of pullups complete 5 GHD situps and 5 Glute Ham raise back extensions.
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Thanks to CrossFit HQ for the instructional video.
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"LINDA" (aka Three Bars of Death")
10/9/8/7/6/5/4/3/2/1 reps of
Deadlift (1.5 x bodyweight)
Bench Press (1 x bodyweight)
Cleans (0.75 x bodyweight)
Thanks to Olympic CrossFit for the photo...