Men For time: 20-calorie Row 30 Wall-ball shots, 20-lb. ball 20 Toes-to-bars 30 Box jumps, 24-inch box 20 Sumo deadlift high pulls, 108-lb. kettlebell 30 Burpees 20 Shoulder-to-overheads, 135 lb. Sled pull Women For time: 20-calorie Row 30 Wall-ball shots, 14-lb. ball 20 Toes-to-bar 30 Box jumps, 24-inch box 20 Sumo deadlit high pulls, 72-lb. kettlebell 30 Burpees 20 Shoulder-to-overheads, 95 lb. Sled pull

Men For time: 5 Muscle-ups 245-lb. Deadlifts, 10 reps 15 GHD Sit-ups Sprint 50 yards 5 Muscle-ups 245-lb. Deadlifts, 10 reps 15 GHD Sit-ups Sprint 100 yards 5 Muscle-ups 245-lb. Deadlifts, 10 reps 15 GHD Sit-ups Sprint 150 yards 5 Muscle-ups 245-lb. Deadlifts, 10 reps 15 GHD Sit-ups Sprint 200 yards Women For time: 5 Muscle-ups 165-lb. Deadlifts, 10 reps 15 GHD Sit-ups Sprint 50 yards 5 Muscle-ups 165-lb. Deadlifts, 10 reps 15 GHD Sit-ups Sprint 100 yards 5 Muscle-ups 165-lb. Deadlifts, 10 reps 15 GHD Sit-ups Sprint 150 yards 5 Muscle-ups 165-lb. Deadlifts, 10 reps 15 GHD Sit-ups Sprint 200 yards

Amanda For time: 9-7-5 Muscle-ups Squat Snatches (135/95 lb.)

7 rounds for time of: 3 cleans (205/135 lb.) 4 handstand push-ups (Ring HSPU for men) 12-minute cap

As many rounds as possible in 7 minutes of: 7 deadlifts (315/205 lb.) Sprint across court 14 pistols 21 double-unders Sprint back

For time (22-min. cap): Run 1,200 meters 63 kettlebell swings (1.5 pood) 36 pull-ups Run 800 meters 42 kettlebell swings 24 pull-ups Run 400 meters 21 kettlebell swings 12 pull-ups

For time: Move 600/370 lb. of sandbags down the stairs, across the stadium floor, up the wall and up the stairs.

Within 90 seconds of completing Pyramid Double Helen: 1-rep-max Shoulder-to-Overhead

3 rounds for time of: 30 push-ups with hand release Over the wall 21 overhead squats (95/65 lb.) 7-minute cap

3 rounds for time of: 30 toes-to-bars 21 ground-to-overheads (95/65 lb.) 7-minute cap

3 rounds for time of: 5 burpee wall jumps 20-foot rope climbs (3 for men, 2 for women) 12-minute cap

7-k Hill Run

Men - Deadlift 1 rep every 30 seconds, moving from 315 lb. to 505 lb. in 10-lb. increments. Women - Deadlift 1 rep every 30 seconds, moving from 185 lb. to 375 lb. in 10-lb. increments.

170-meter Hill Sprint with 35-lb. sandbags (2 sandbags for men, 1 for women).

Row 500 meters Pound a stake into the ground Row 500 meters (4-foot stake for men, 3-foot stake for women)

3 rounds for time of: 30 Wall-ball Shots (20/14 lb.) 30 Squat Snatches (75/45 lb.)

Barbell snatch, 1 rep max

8-min. AMRAP of: 4 Handstand Push-ups 8 Kettlebell Swings (32/24 kg) 12 GHD Sit-ups

For time: 15 Cleans (155/100 lb.) 30 Toes-to-Bars 30 Box Jumps (24/20 in.) 15 Muscle-ups 30 Dumbbell Push Presses (40/25 lb.) 30 Double-unders 15 Thrusters (135/95 lb.) 30 Pull-ups 30 Burpees 300-foot Overhead Walking Lunges (45/25 lb.)

For time: 30 Squat Clean and Jerks, (155/100 lb.) Competitors will be assigned a starting time for Sunday's workout. The top 40 men and top 40 women will compete in the early afternoon. All others will compete in the morning. It is your responsibility to be present, warmed up, and ready to go at the starting time. No accommodation will be made for missing your starting time. The final heat (top 20 competitors) for each division will have a staggered starting protocol. The athlete with the lowest combined time from the three Saturday events will start first. The next 19 athletes will start at the precise time difference by which they follow the front-runner. Their time for the event will be their finish time minus their start time, but the staggered start allows for the overall winner of the Games to be determined instantly. For example, let's assume the top three competitors and combined times from Saturday are Bob (13:00 total time), John (13:05 total time), and Ted (13:20 total time). Bob would start Sunday's workout at time 0:00. John would start at 0:05, and Ted would start at 0:20. Whoever finishes first is Top CrossFitter because their combined time across all four events would be least. The final placements for all competitors will be based on the exact times of completion, but this staggered start allows for better competition and spectating

The hill run is a steep, off-trail run approximately 750 meters in length over rough terrain. Competitors will be assigned a starting time for the hill run. It is your responsibility to be present, warmed up, and ready to go at the starting time. No accommodation will be made for missing your starting time. There will be a 20-minute time limit on the hill run.

21-15-9 reps for time of: Thrusters (95/65 lb.) Pull-ups Each rep of the thruster will only count when full range of motion is achieved. The bottom limit is when your hip travels clearly below the top of your knee, while the barbell is below the height of your chin. The top limit is when your hips and legs are fully extended with your arms fully locked out overhead. The barbell will be considered overhead when some portion of hte ear is visible in front of the arm (when viewed from the side). Each rep of the pull-up will count only when full range of motion is achieved. The bottom limit is your arms fully extended. The top limit will be when any part of your chest (from the clavicle down) physically touches the bar. Again, the rep will be considered complete only when your chest contacts the bar. Competitors will be assigned a starting time for Workout A. It is your responsibility to be present, warmed up, and read to go at the starting time. No accommodation will be made for missing your starting time, or for scaling the weight if you did not pre-identify scaling requirements via email. There will be a 12-minute time limit on the workout.

5 rounds for time of: 5 Deadlifts (275/185 lb.) 10 Burpees Each rep of the deadlift will only count when full range of motion is achieved. The bottom limit is when the barbell touches the ground with your hands in contact with the bar. The rep will not count if the barbell is dropped from any height. The top limit is when your hips and legs are fully extended with the front of your shoulder behind the barbell. Each rep of the burpee will only count when full range of motion is achieved. The bottom limit is when your chest and thighs touch the ground. The top limit is when your hands clap overhead with your feet off the ground and your hips and legs fully extended. There is no height requirement on the jump, but the clap must occur while airborne. The clap is considered overhead when the arm crosses the plane of the ear (when viewed from the side). If the timing is missed, you may repeat the jump to complete the rep. Competitors will be assigned a starting time for Workout B. If is your responsibility to be present, warmed up, and ready to go at the starting time. No accommodation will be made for missing your starting time, or for scaling the weight if you did not pre-identify scaling requirements via email. There will be a 12-minute time limit on the workout.

Back squat 1-rep max Press 1-rep max Deadlift 1-rep max