CrossFit
At a moderate load:
OH Squat 10-10-10
For time:
30 HSPU
30 Russian Kettlebell Swing 70/53
30 Ring Dip
30 Russian Kettlebell
30 Hand Release Push-up
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Competitor
For total reps:
Every 1:00 for 10:00
Odd min: Dumbbell Snatch 70/50
Even min: Burpee Over Dumbbell
*start every minute with 20 double under
(choose reps prior to start. unbroken)
Back Squat
70% 1×3
75% 1×3
80% 1×3
70% 1×10
For time:
30 Wall Ball Shot 20/14
12 Squat Snatch 135/95
30 Wall Ball Shot
9 Squat Snatch 155/105
30 Wall Ball Shot
6 Squat Snatch 175/115
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FitEssetials
For load:
8-8-5-5-5
Back Squat
Seated Row
AMRAP 16:00
60m Farmer’s Walk
30/20 Cal Row
60m Sled Push