CrossFit
For load:
Every 1:00 for 10:00
2 Thruster (from rack)
(make consistent increases)
AMRAP 8:00
8 Box Jump 24/20
8 Toes to Bar
8 Shoulder to Overhead 95/65
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Competitor
5 rounds no measure:
:30 Assault Bike
:30 Rest
:30 Ski Erg
:30 Rest
Snatch Push Press + OHS
Build to a heavy set of 3+3
Back Squat
20RM (approximatley 65% of 1RM)
(if you do this right, you won’t be able to do anything else)
![](https://eastvalleystrength.com/wp-content/uploads/Gymnastics-Clinic-1-e1568068288537-300x300.jpg)
“Man is not the lord of beings. Man is the shepherd of Being.”
~Martin Heidegger