CrossFit
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
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CrossFit Competitor
5 rounds for load:
1 Snatch + 1 Hang Snatch + 1 Overhead Squat
(rest as needed)
“Lauriel”
For Time:
23 Deadlifts 155/110
23 Handstand Pushups
23 Back Squats
23 Burpees
23 Ground-to-Overhead
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Weightlifting
Power Clean+Clean
75% 2+2, 2+2
80% 1+2, 1+1
85% 1+1, 1+1
Jerk
75% 3×3
80% 3×2
Back Squat
85% 3×3
90% 2×2
Tabata
Dips/Sit-ups
“The true measure of a man is how he treats someone who can do him absolutely no good.”
~Samuel Johnson
