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WARM UP
Run the short block
CFWU
3X10

STRENGTH
Masters Qualifier Event 1

1-rep-max clean

The barbell begins on the ground. A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.
Rest as needed between the clean and the couplet.

WOD
Masters Qualifier Event 4

For time:
100 pull-ups
100 wall-ball shots 20/14

MEN 40-44, 45-49 and 50-54
100 pull-ups
100 wall-ball shots, 20 lb. to 10-foot target

MEN 55-59
75 pull-ups
100 wall-ball shots, 14 lb. to 10-foot target

MEN 60+
50 pull-ups
100 wall-ball shots, 14 lb. to 10-foot target

WOMEN 40-44, 45-49 and 50-54
100 pull-ups
100 wall-ball shots, 14 lb. to 9-foot target

WOMEN 55-59
75 pull-ups
100 wall-ball shots, 10 lb. to 9-foot target

WOMEN 60+
50 pull-ups
100 wall-ball shots, 10 lb. to 9-foot target

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the require- ments are met. The arms must be fully extended at the bottom.
At the top, the chin must break the horizontal plane of the bar.
In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.
The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep.

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

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