CrossFit
For load:
Front Squat 3-3-2-2-2
(add 10lbs/5lbs each set)
“Tabata something else”
Pull-up
Push-up
Sit-up
Air Squat
(complete the Tabata Protocol for each exercise.)
(score is total of lowest scores on each exercise.)
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CrossFit Competitor
Back Squat
70% 2.1.2
75% 1.2.1
80% 2.1.2
For total reps:
Every 1:00 fo 10:00
Odd min: 2 Hang Power Cleans at 70%
Even min: 1 T2B + 1 CTB Pull-up + 1 Bar Muscle-up
(choose reps prior to start. unbroken)
2 rounds for time:
50 Push-ups
30 Pull-ups
50 Sit-ups
30 Wall Ball Shots 20/14
50 Double unders
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Weightlifting
Rest
