CrossFit
Clean
2×3 -choose weight-
3×2 -choose weight-
AMRAP 1:00
15′ Rope Climb
For time:
50-40-30-20-10
Calorie Row
Sit-ups
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CrossFit Competitor
Snatch
75% 2×2
80% 1×1
85% 2×1
90% 1×1
95% 1×1
PR
For total time:
5 rounds
5 Back Squats 225/155
7 Russina KBS 70/53
~then~
35 Over the Bar Burpees
AMRAP 2:00
Double unders
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Weightlifting
Snatch
77% 2×2
82% 1×1
87% 2×1
92% 3×1
3 Position Clean Pull
100% 4×2
Back Squat
75% 1×3
80% 2×2
85% 1.2.1.2.1
AMRAP 1:30
Weighted Sit-up 53/35
“Don’t forget that working smarter doesn’t mean you can’t also be working harder.”
~Greg Everett
