VIDEO: FOREST GAMES ARE COMING...

CrossFit:

A. Complete rounds of 15, 12 and 9 reps for time of: (10 min cap)

Rx:
Overhead Squats @ 155/105 lbs
30/24" Box Jumps

Sport of Fitness:
Overhead Squats @ 185/125 lbs
30/24" Box Jumps

Competition:
Overhead Squats @ 135/95 lbs
30/24" Box Jumps

Performance:
Overhead Squats @ 75-115/55-75 lbs
20-24/16-20" Box Jumps

Fitness:
Overhead Squats @ 45-65/35-45 lbs
16/12" Box Jumps

Rest exactly 5 minutes, and then . . .

B. Three rounds for time of:
"Pick a number of pull-ups that ideally you don't have to break"

Rx:
Run 400 Meters
15 Pull-Ups

Sport of Fitness:
Run 400 Meters
25 Chest-to-Bar Pull-Ups

Competition:
Run 400 Meters
10 Pull-Ups

Performance:
Run 400 Meters
15 Banded Pull-Ups or Ring Rows

Fitness:
Run 300 Meters
10 Ring Rows