CrossFit
With a partner for time:
100 Calorie Row (plank hold by resting partner)
100m Farmers Walk 70/53
100 Air Squats (alternate every rep)
100m Farmers Walk
100 Burpees (alternate every rep)
100m Farmers Walk
100 Calorie Row (plank hold by resting partner)
(one person works at a time)
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Competitor 1&2
Not timed:
25 Calories on The Assault Bike
3 Legless Rope Climbs
25 GHD Sit-ups
2 Legless Rope Climbs
25 Calories on The Assault Bike
1 Legless Rope Climb
25 GHD Sit-ups
Strict Press
Work to a heavy set of 8
90% of heavy set 5×5
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats
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Weightlifting
High Pull + Snatch
80% 3(3+1)
85% 3(2+1)
High Pull + Clean & Jerk
80% 3(3+1)
85% 3(2+1)
Back Squat
85% 6×3
Strict Pull-ups
4x AMRAP
“The most considerable difference I note among men is not in their readiness to fall into error, but in their readiness to acknowledge these inevitable lapses.”
~Thomas Huxley
