CrossFit Roseville 2013 Women’s Gauntlet Workouts

Station 1A (4 min cap)
For time (or reps):
45 pull-ups (Scaled & 50+ do 45 burpees)
On the minute, do 10 Barbell Thrusters at 65# (Scaled & 50+ use 35#)
at the 4 minute mark, proceed to Station 1B
Station 1B (8 min cap) For reps
Row 1k
then, with remaining time, amrap of couplet:
12 unbroken kettlebell swings 44# (Scaled & 50+ use 26# Russian swing)
12 step-up on 20″ box holding two 35# kettlebells (Scaled & 50+ use 18#)
Station 2A (6 minute cap)
For combined total of max load at 2A and 2B:
Find 3 rep max hang clean
Station 2B (6 minute cap)
Find 3 rep max of shoulder to overhead
Station 3A (12 minute cap)
For time:
2 rounds of the couplet
50 double unders (Scaled & 50+ do 150 jumpropes)
15 power snatch 75# (Scaled & 50+ use 45#)
Station 3B (with remaining time from 3A)
For load:
Find 10 rep max front squat
Station 4A (12 minute cap)
For time:
2 rope climbs (Scaled & 50+ 30 yard sled pull with weight to be announced)
20 wallball 14# 10′ target (Scaled & 50+ use 10# ball to 8′ target)
20 box jumps 24″ (Scaled & 50+ use 20″ and step-ups allowed)
20 deadlift 155# (Scaled & 50+ use 85#)
Station 4B 
For time
50 yard sled push with weights to be announced
Station 4C
For reps
As many reps as possible of
muscle-ups (35+ chest-to-bar pull-ups, Scaled & 50+ pull-ups)

 

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