CrossFit
For load:
Push Press 5-5-5-5-5
(rest 2:00)
8 rounds for time:
40yrd Dog Sled Push 160/115
(done as a 3 person relay)
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CrossFit Competitor
6 rounds for time:
1000m Row
(rest while your partner rows)
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Weightlifting
Jerk:
80% 3×2
90% 1,2,1
100% 1×1
PR
Deadlift: (based off of Clean Max)
100% 3×3
+10kg 3×2
Back Squat:
80% 3×3
90% 2×2
100% 1×1
PR
“A mind that is stretched by a new experience can never go back to its old dimensions.”
~Oliver Wendell Holmes Jr
