NORWEGIAN CROSSFIT CHAMPIONSHIP

For Time:

20 Wall balls
20 TTB
20 Box jump overs
20 DB push press
20 DB squats
DB lunge to the finish line

7 Min AMRAP:

3 Bar facing burpee
3 Ground to overhead 40/30kg
6 Bar facing burpee
6 Ground to overhead 40/30kg
9 Bar facing burpee
9 Ground to overhead 40/30kg
Etc.

Run

For Time:

5000m C2 Bike

On 0:00: 20/15 Cal row
On 3:00: 20/15 Cal skierg
On 6:00: 15/10 Cal row
On 9:00: 15/10 Cal skierg

1RM Clean

Run

8 Rounds for time:
5/4 Ring muscle ups

17 minute AMRAP:

40 Bar facing burpees
30 Snatch 35/25kg
30 Bar facing burpees
30 Snatch 60/40kg
20 Bar facing burpees
30 Snatch 75/50kg
10 Bar facing burpees
AMRAP Snatch 95/65kg

For time:

84 Wallballs 20/14lbs to 10/9ft
38 Toes to bar

Time cap: 5 min
Immedietly followed by a 1 minute transition before starting event 5

For time:

14m HSW 
22 DB Box step overs  22.5/15kg
14ft HSW 
22 DB Box step overs  22.5/15kg
14m HSW 
Time cap: 7 min

For Time:

5000m C2 Bike

On 0:00: 20/15 Cal row
On 3:00: 20/15 Cal skierg
On 6:00: 15/10 Cal row
On 9:00: 15/10 Cal skierg

2 Minutes ON, 1 minute OFF x 4 Rounds

Complete 2 rounds of:
6 Deadlift 130/90kg
6 Strict deficit HSPU 

Then Amrap Double unders

3RM Front squat

For Time
2 rounds of:
21 Thruster 40/30kg
21 Pull ups

2 rounds of:
15 Thruster 50/35kg
15 C2B pull ups

2 rounds of:
9 Thruster 60/40kg
9 Bar muscle ups

8 Rounds for time:
4/3 Ring muscle ups

In 10 Minutes:
Complete a buy-in of 'Isabel' (30 snatch)
Then
Establish a 1 rep max snatch 

For Time
100 DU
30 HSPU
30 DB power cleans
30 C2B pull ups
30 DB STOH 
24m DB front rack lunge

For Time

48 Wallballs 30/20lbs
36 TTB
24m HSW
36 TTB
48 Wallballs 20/14lbs

For Time:

5000m C2 Bike

On 0:00: 20/15 Cal row
On 3:00: 20/15 Cal skierg
On 6:00: 15/10 Cal row
On 9:00: 15/10 Cal skierg

Run

10 Rounds for time:

7 Burpees over the bar
7 Thruster 50/35kg

Run

10 Rounds For Time:

4 Sync bar muscle up (Female/Female)
5 Sync bar muscle up (Male/Male)
6 Worm clean & jerk

Male/Male Complete

60 Cal Ski erg 
40 Sync TTB
20 Squat snatch 85kg

Female/Female Complete

50 Cal Ski erg
40 Sync TTB
20 Squat snatch 55kg

For Time:

MF Pair 1 complete:
21-15-9
Partner deadlift 180kg
Sync Burpee over the box 24/20"

Then, MF Pair 2 complete:
9-15-21
Sync Burpee over the box 24/20"
Partner deadlift 180kg

For Time:
100 Worm squats

With the remaining time of workout 5, Each team member will establish:

1 Rep max clean

3 Rounds for time:

50 Cal row + Bike
24m Worm lunges
24m HSW

4 Rounds for time:

40 Sync C2B
15 Worm thrusters