WOD:

2020 CrossFit Games Event 9

“Happy Star”

4 Rounds for time

200-300m Hill run

5-7-9-11

Burpees (over 3ft beam)

Thrusters

*Barbell loading*

Men:135,145,155,165

Women:95,105,110,115

*Gym Rx*

200-300m Bumper plate run (45#/35#) (1st and 3rd run: 200m, 2nd and 4th run: 300m)

Burpee box overs (24″/20″)

*Barbell loading*

Men: 105,115,125,135

Women: 75,85,90,95

 

POWER HOUR:

Banded deadlift

20 Minutes to build to a 3 rep max

THEN:

10 Minute AMRAP

2, 4, 6, 8, etc……

Deadlift (225#/155#)

1 Bar complex

*1 Bar complex equals 2 bar muscle-ups + 4 chest-to-bar pull-ups + 6 pull-ups*