CrossFit
For load:
Deadlift 5×1
8 rounds for total reps:
:20 Toes to Bar
:10 Rest
:20 Box Jump 24/20
:10 Rest
:20 Wall Ball Shot 20/14
:10 Rest
_______________________
Competitor
Not timed:
400m Run
21 Burpee
400m Run
15 Burpee
400m Run
9 Burpee
At a moderate load:
Overhead Squat 5-5-5-5-5
(make consistent increases)
10 rounds: (score is slowest round)
500m Row