LAKE FOREST 4TH OF JULY CHARGER 5K FUN

CrossFit:

Against a 25-Minute Running Clock:

In 10 minutes or less, establish a 1-RM Ground to Overhead

At the 10:00 minute mark, perform the following. . .

For Time:
Rx:
25 Thrusters (95/65 lbs)
9 Muscle-Ups
20 Thrusters
6 Muscle-Ups
15 Thrusters
3 Muscle-Ups

Competition:
20 Thrusters (95/65 lbs)
4-6 Muscle-Ups or 20 Chest to Bar Pull-Ups
15 Thrusters
3-4 Muscle-Ups or 15 Chest to Bar Pull-Ups
10 Thrusters
1-2 Muscle-Ups or 10 Chest to Bar Pull-Ups

Peformance:
20 Thrusters (75/55 lbs)
9 Strict Pull-Ups or 15 Banded Pull-Ups or 15 Ring Rows
15 Thrusters
6 Strict Pull-Ups or 10 Banded Pull-Ups or 10 Ring Rows
10 Thrusters
3 Strict Pull-Ups or 5 Banded Pull-Ups or 5 Ring Rows

Fitness:
20 Thrusters (45-65/35-45 lbs)
15 Ring Rows
15 Thrusters
10 Ring Rows
10 Thrusters
5 Ring Rows

In remaining time establish a 1-RM Snatch