CrossFit
For load:
Thruster 4×4
(rest as needed)
8 rounds:
:20 Push ups
:10 Rest
:20 Russian Kettlebell Swings 70/44
:10 Rest
Score is lowest number of push ups + lowest number of kettlebell Swings
AMRAP 2:00
Toes to Bar
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CrossFit Competitor
Front Squat
70% 2×2
75% 2×2
80% 2×2
5 rounds for load:
1 Power Snatch + 2 Hang Snatch
(rest as needed)
“Lactic Ladders”
2 rounds for total reps:
:10 Burpees (touch 6″ above reach)
:50 Rest
:20 Burpees
:40 Rest
:30 Burpees
:30 Rest
:40 Burpees
:20 Rest
:50 Burpees
(rest 2:00 between rounds)
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Weightlifting
Rest
“Facing it – always facing it – that’s the way to get through. Face it!”
~Joseph Conrad
