CrossFit
4 rounds for total reps:
AMRAP 2:00
200m Run
Max Kettlebell Swing 53/35
(rest 2:00)
AMRAP 2:00
200m Run
Max Box Jump 24/20
(rest 2:00)
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Competitor
5 rounds for calories:
:15 Assault Bike for Calories
2:00 Recovery Row
For load:
Every 1:00 for 10:00
1 Clean Pull + 1 Hang Clean + 1 Front Squat
(add 10lbs/5lbs each set)
Not timed:
21-15-9
GHD Sit-up
Wall Ball Shot 30/20
For time:
30 Single Dumbbell Step-up 50/35
800m Run
30 Double Kettlebell Deadlift 70/53
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Weightlifting
Clean from blocks (BK)
70% 1×3
75% 1×3
80% 5×1
Clean Pull
90% 2×3
100% 2×2
Front Squat
70% 1×3
75% 1×3
80% 3×1
Single-Arm Row
10-8-6-4 -choose weight-
Nautilus Rowing Torso
4×12 -choose weight-
“Tell me and I forget. Teach me and I remember. Involve me and I learn.”
~Benjamin Franklin
