CrossFit
For load:
Deadlift 3-2-2-1-1-1
(add 20lbs/10lbs)
For time:
50 Double unders
30 Wall Ball Shots
20 GHD Sit-ups
30 Box Jumps
20 Toes to Bar
30 Burpees
20 Pass Throughs
30 Steps Walking Lunge (each leg)
50 Double unders
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CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Snatch + 1 OHS (from blocks below knee)
(add 10lbs/5lbs each set)
“Odd Upside Down Lactic Ladders”
10 rounds for total Calories:
:50 Row
:10 Rest
:30 Row
:30 Rest
:10 Row
:50 Rest
PNF Stretch
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Weightlifting
Rest
