CrossFit
For load:
Bench Press 5-5-3-3-3
(rest as needed)
For time:
150 Double unders
5 rounds for time:
5 Deadlifts 275/185
10 Burpees
_____________________
CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Slow Pull Snatch (:05 to knees)
(add 10lbs/5lbs each set)
5 rounds for time:
7 GHD Sit-ups
7 Burpees to a plate
7 Toes to Bar
3 rounds for time:
500m Row
400m Run
50 Double unders
______________________
Weightlifting
Rest
