CrossFit
For time:
50 Double unders
400m Run
30 Pull-ups
50 Wall Ball Shots 20/14
30 Box Jumps 24/20
50 Kettlebell Swings 53/35
30 Burpees
400m Run
50 Double unders
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CrossFit Competitor
Front Squat & Jerk
70% 2×3
80% 3×2
For time:
3-2-3-2-3
Bar Muscle-up
Strict Handstand Push-up
(alternate rounds with a partner)
For time:
40 Wall Ball Shots 20/14
30 Pull-ups
20 Handstand Push-ups
30 Wall Ball Shots
20 Pull-ups
10 Handstand Push-ups
20 Wall Ball Shots
10 Pull-ups
5 Handstand Push-ups
