CrossFit
For load:
Bench Press 8-8-5-5-5
(rest as needed)
3 rounds for total time:
Handstand Hold
Wall Sit
Hold with chin above bar
Plank Hold
(rest 1:00 between rounds)
For time:
50 Burpees to a plate
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CrossFit Competitor
Athletes Competing in Furious 7
Rest
Athletes not competing in The Furious 7:
Back Squat
65% 1×3
75% 2×2
85% 5×1
For time:
750m Row
21 Snatches 135/95
500m Row
15 Snatches
250m Row
9 Snatches
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Weightlifting
Rest
“Be yourself; everyone else is already taken.”
~Oscar Wilde
