ELFIT CrossFit Championship

5km Trail Run

Part A — 90 seconds on, 60 seconds off:
8/6 Ring muscle-ups + max unbroken single-unders in remaining time
60 seconds rest
10/7 Ring muscle-ups + max unbroken double-unders in remaining time
60 seconds rest
12/8 Ring muscle-ups + max crossover double-unders in remaining time
60 seconds rest

Part B — 2:30 minute window
Max reps of shoulder to overhead from blocks (120kg/90kg)

Part A:
6KM Stationary Bike

Part B:
350m swim

Part C:
600m run
150m sandbag carry (200/150)

For time:
Suicide Run*
80m Flip Sled (weight TBA)
*10-20-30-40m run

3RM Clean
Time cap: 4 minutes

For time:
25 Burpee box jump overs (75/60cm)
50 Pistols
25 Burpee box jump overs
48m Handstand walk
Time cap: 12 minutes

For Time:
10 Kettlebell Hang Clean and Jerks (24/16kg)
3 Rope Climbs
10 Kettlebell Hang Clean and Jerks (24/16kg)
2 Legless Rope Climbs
10 Kettlebell Hang Clean and Jerks (24/16kg)
3 Horizontal Pegboard
Time Cap: 10 min

Details TBA