CROSSFIT
“Final Countdown”
For time: (share with partner)
300 Double Under
2000m Row
1 Mile Run
(split distance/reps anyhow)
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COMPETITOR
4 rounds for quality:
300m Ski Erg
5 Bar Muscle-up (unbroken)
7 Strict Toe to Bar
For load:
Clean Pull + Clean + Hang Clean
Build to a Heavy Set: 2 + 1 + 1
Deadlift
60% 1×5
70% 1×3
80% 1×1
85% 1xAMRAP (no touch & go)
For time:
21-15-9
Pull-up
DB Snatch 70/50
Calorie Row
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Bulgarian Split Squat
3×8 (M)
2 rounds:
20 Reverse Hyper (MH)
20 Nautilus AB (MH)
“Never complain and never explain.”
~Benjamin Disraeli
