CrossFit Competition event Rules 

All Or Nothing Strength And Conditioning

EVENT #1: Row 500 meters for Time
On the count of “3, 2, 1, Go!” contestant will begin rowing as fast as possible until the counter on the rower equals zero (0). Athlete can place the rower on any damper setting s/he would like. Fastest time on the day wins!

EVENT #2: As Many Rounds as Possible in 3 Minutes: 5 Thrusters (65lb/45lb) and 7 Push-Ups
On the count of “3, 2, 1, Go!” contestant will proceed to the bar and perform five (5) thrusters [front squat into a push press] as fast as possible. Once the five thrusters are completed, the contestant will do seven (7) push-ups as fast as possible, thus completing one full round. The goal is to get through as many full rounds in three (3) minutes as possible. The most rounds on the day wins!

EVENT #3: Max Rep Burpee Box Over in 2 Minutes
On the count of “3, 2, 1, Go!” contestant will do as many burpee box jump overs as possible in the allocated time period. Athlete will do a normal burpee, with chest and hips hitting the ground, and instead of jumping straight up, the athlete will jump on a 24inch/20inch box and then step to the other side. That is considered one (1) rep. The athlete will then do another burpee, jump onto box, and then step to the other side, and this is considered another rep. The goal is to get through as many full reps as possible in two (2) minutes. The most reps on the day wins!