CrossFit
For load:
Bench Press 5-5-3-3-3
(rest as needed)
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
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CrossFit Competitor
For time:
10-9-8-7-6-5-4-3-2-1
Over the Box Jumps 24/20
(alternate rounds with partner)
For load:
Dumbbell Snatch 5-5-3-3-1-1-1 (each arm)
(rest as needed)
For total time
3 rounds:
21 10′ Wall Ball Shots 20/14
15 GHD Sit-ups
9 Pistols (each leg)
~then~
45 Burpees
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Weightlifting
Rest
“Few people are successful unless a lot of other people want them to be.”
~Charles Brower
