CrossFit
5 rounds for load:
2 Front Squat + 2 Push Press
(rest 1:00)
For total reps:
Every 1:00 for 10:00
Odd min: Dball Over Shoulder
Even min: Push-ups
(pick reps prior to start. Only score successful rounds)
3 rounds for total reps:
Toes through rings
(rest 1:00)
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CrossFit Competitors
For load:
3 Position Snatch 1-1-1-1-1
(High Hang, Knee, Bellow Knee)
For total reps:
Every 1:00 for 10:00
Odd min: Hang Clean 185/125
Even min: Rope Climbs 12′
(pick reps prior to start. Only score successful rounds)
3 rounds for total reps:
Bar Dips
(rest 1:00)
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Weightlifting
Rest
“You can never cross the ocean unless you have the courage to lose sight of the shore.”
~Christopher Columbus
