CrossFit
Clean & Jerk
Build to a heavy set of 2
4 rounds for total reps:
AMRAP 2:30
400m Run
Max Wall Ball Shot 20/14
(rest 2:30 between AMRAP’s)
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Competitor
5 rounds for time: (slowest is score)
10 Cal Assault Bike
30 Double under
(rest 2:00 between rounds)
Back Squat
60% 2×4
65% 2×4
70% 2×4
AMRAP 20:00
50 Single-Arm Dumbbell Snatch 50/35
30 Single-Dumbbell Step-up 50/35
200yd Single-Arm Farmers Walk 50/35
“Stuff your eyes with wonder, live as if you’d drop dead in ten seconds. See the world. It’s more fantastic than any dream made or paid for in factories.”
~Ray Bradbury
