CrossFit
For load:
Front Squat 3-2-2-1-1-1
(add 10lbs/5lbs each set)
AMRAP 8:00
6 Toes to Bar
8 Wall Ball Shots 20/14
6 Push-ups
8 Russian Kettlebell Swing 53/35
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CrossFit Competitor
Clean
75% 1×3
80% 2×2
85% 3×1
“The Ghost”
5 rounds for calories + reps:
1:00 Row for Calories
1:00 Burpees
1:00 Double unders
1:00 Rest
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Weightlifting
Rest
