CrossFit Fittest in Cape Town

For time:
2000m Ski Erg (Split anyhow as a team)
Then in any order, each team completes:
150m Swim
20 Slam Ball Squats
Women: 66 lbs/30 kg
Men: 110 lbs/50 kg
Time cap: 25 mins

For time:
1000m Ski Erg
Then 5RFT of:
100m Swim
20 Alternate Bear Hug – Forward Lunges with Slam Ball
Women: 66 lbs/ 30 kg
Men: 110 lbs/ 50kg
Time cap: 24 minutes

For Time:
Accumulate 50 Synchro Bar
Muscle-Ups Per Pair
[MM then FF (50/50)]
Within a maximum of 7 rounds 3 minutes on 1 minute off
15/10 Calorie Assault Bike (partner 1)
20m Handstand Walk (partner 2)
(In remaining time of 3 min round, Max Synchro Bar Muscle Ups)
Time cap: 27 minutes

For time:
10 rounds of:
1 Legless Rope Climb
170ft Run
Time Cap: 11 minutes

For time starting with the Female Pair:
(Split anyhow as a pair)
40 Thrusters
6 Legless Rope Climbs
30 Thrusters
4 Legless Rope Climbs
20 Thrusters
2 Legless Rope Climbs
Immediately followed by the male pair – using the same reps
Women: 95 lbs/ 43 kg
Men: 135 lbs/ 61 kg
Time cap: 20 minutes

Weight in lb.
M: 185/195/205/215/225/235/245/255/265/275 (11th platform staged at 285)
F: 135/140/145/150/155/160/165/170/175/180 (11th platform staged at 185)

For time:
7 rounds of:
7 Ring Muscle-Ups
7 Bar Facing Burpees
7 Deadlifts
Women: 185 lbs/ 84 kg
Men: 275 lbs/ 125 kg
Time cap: 18 minutes

3 attempts for maxload of:
3 Cleans
2 Front Squats
1 Jerk (shoulder to overhead)

For time:
In MF/MF pairs
50 Synchro CTB pull-ups
25 Synchro power cleans
25 Synchro dumbbell overhead squats
1000m Row (split anyhow)
Immediately followed by the second MF pair
Power cleans: 225lb/155lb or 102kg/70kg
Dumbbells: 66lb/50lb or 30kg/22.5kg
Time cap: 25 minutes

For time:
First pair: (FF/MM or MM/FF)
50 Wall Balls (split anyhow)
25 Strict Handstand Push-Ups (split anyhow)
Then second pair completes the above sequence
Then team completes:
15/12/9
Worm Push Press
Worm Synchro Burpees
Time cap: 18 minutes

For Time:
100 Wall Balls
15m Handstand Walk
75 Calorie Row
15m Handstand Walk
50 Handstand Push-Ups
15m Handstand Walk
25 Toes-to-Bar
15m Handstand Walk
Time cap: 21 minutes

For time:
27 Chest to Bar Pull-ups
27 Dumbbell Squat Snatches
18 Chest to Bar Pull-ups
18 Dumbbell Squat Snatches
9 Chest to Bar Pull-Ups
9 Dumbbell Squat Snatches
Women: 35 lbs/ 15kg
Men 55 lbs/ 22.5kg