CrossFit
3 Rounds for total reps:
Strict Pull-ups
(rest 1:30)
5 Rounds for total reps:
Handstand Push-ups
(rest 1:00)
Not timed:
7 Rope Climbs
(rest as needed)
5 rounds for load:
2 Power Clean + 2 Push Press
(rest as needed)
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CrossFit Competitor
For load:
3 Position Power Clean 1-1-1-1-1
(High Hang, Knee, Bellow Knee)
(rest as needed)
For time:
21-15-9
Wall Ball 20/14
Toes to Bar
Box Jump 24/20
4 rounds for time:
50yrd Dog Sled Push 180/120
(relay of 3 athletes)
“Goals are dreams with deadlines.”
~Diana Scharf Hunt
