CROSSFIT & COMPETITOR
“22.3”
For time: (cap12)
21 Pull-up
42 Double Under
21 Thruster 95/65
18 Chest to Bar Pull-up
36 Double Under
18 Thruster 115/75
15 Bar Muscle-up
30 Double Under
15 Thruster 135/85
_________________________
POWERBUILDING
Deload Week
Single-Leg RDL
2×8 (M)
Leg Press
2×15 (M)
Hip Thrust
2×15 (M)
Back Extension
2×15 (0)
3 rounds:
80yd Sled Pull (M)
(alternate rounds with a partner)
“Order without liberty and liberty without order are equally destructive.”
~Theodore Roosevelt
