CrossFit:
For load:
Power Clean + Push Press
3+3, 3+3
2+2, 2+2
1+1, 1+1
For time:
20 Front Squat 185/115
30 Box Jumps 24/20
40 Kettlebell Swing 53/35
50 Wall Ball Shots 20/14
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CrossFit Competitor
For load:
Weighted Bar Dips 2-2-2-2-2
(rest as needed)
7 rounds for time:
100yrd Shuttle
5 Axle Shoulder to Overhead 160/110
(alternate rounds with partner)
For load:
Weighted Pull-ups 2-2-2-2-2
(rest as needed)
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Weightlifting
Rest
“Definiteness of purpose is the starting point of all achievement.”
~W. Clement Stone
