CrossFit
For load:
Overhead Squats 5×3
3 rounds for total reps:
5:00 AMRAP
5 Rope Climb
10 DBall Over the Shoulder 150/100
Max Reps Box Jump Over
(rest 5:00 between AMRAP’s)
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Competitor
Power Snatch
70% 2×2
75% 2×2
80% 2×2
Front Squat
70% 2×3
75% 3×2
For total time:
3 rounds:
50 Double under
10 Dumbbell Power Clean 50/35
(rest 1:00)
3 rounds:
30 Wall Ball Shot 20/14
10 Deadlift 225/155
(rest 1:00)
3 rounds:
10 Calorie Assault Bike
10 Burpee to a 6″ reach
“To be occasionally quoted is the only fame I care for.”
~Alexander Smith
