CrossFit
Skill:
5 Rope Climbs 15′
(rest as needed)
For load:
Bench Press 8-8-8-8
(rest as needed)
For load:
Russian Kettlebell Swing 8-8-8-8
(rest as needed)
For load:
DBall Over the Shoulder 8-8-8-8
(rest as needed)
______________________________
CrossFit Competitor
Front Squat
75% 2×2
80% 2×2
85% 2×1
For total reps:
Every 1:00 for 20:00
Odd min: CTB Pull-up
Even min: Handstand Push-ups
(start every min with 5 Box Jumps)
(pick reps prior to start. only score successful rounds)
8 rounds for total Calories:
:30 Airdyne
:30 Rest
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Weightlifting
Snatch
75% 2×3
80% 2×2
90% 2×1
95% 2×1
Push Press
80% 2×3
85% 2×2
90% 2×1
Back Squat
80% 2×3
85% 2×3
“Movement is a medicine for creating change in a person’s physical, emotional, and mental states.”
~Carol Welch
