Shackle Island CrossFit – CrossFit

 

Lurong Nimble Sasquatch Level 1 (AMRAP – Rounds and Reps)

14 min AMRAP of:

2 Clean and Jerk

3 Ring Rows

4 Clean and Jerk

6 Ring Rows

6 Clean and Jerk

9 Ring Rows

8 Clean and Jerk

12 Ring Rows

10 Clean and Jerk

15 Ring Rows
Open and Masters (65/45)

Masters + (55/35)

Power cleans allowed only on this level

Lurong Nimble Sasquatch Level 2 (AMRAP – Rounds and Reps)

14 min AMRAP of:

2 Squat Clean and Jerk

2 Pull Ups

4 Squat Clean and Jerk

4 Pull Ups

6 Squat Clean and Jerk

6 Pull Ups

8 Squat Clean and Jerk

8 Pull Ups

10 Squat Clean and Jerk

10 Pull Ups
Open and Masters (135/95)

Masters + (115/85)

No power cleans allowed!

Lurong Nimble Sasquatch Level 3 (AMRAP – Rounds and Reps)

14 min AMRAP of:

2 Squat Clean and Jerk

1 Ring Muscle Up

4 Squat Clean and Jerk

2 Ring MU

6 Squat Clean and Jerk

3 Ring MU

8 Squat Clean and Jerk

4 Ring MU

10 Squat Clean and Jerk

5 Ring MU
Open and Masters (165/115)

Masters + (155/105) and CTB Pull Ups

Metcon (Time)

Every 5 minutes for 4 rounds:

800 m run
Score is your slowest run!