CrossFit
“Jerry”
For time:
1 Mile Run
2k Row
1 Mile Run
_________________________
CrossFit Competitor
For time:
1-2-1-2-1
Wall Walk
Rope Climb
(alternate rounds with a partner)
For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-ups
Wall Ball Shots
Box Jumps
For time:
20 Burpees to a plate (45lbs)
30 GHD Sit-ups
20 Burpees to a plate (45lbs)
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Weightlifting
Snatch
80% 2×2
85% 2×2
90% 2×1
Clean + Jerk
80% 2+1, 2+1, 2+1
Front Squat
85% 2×3
90% 3×2
Press (Behind Neck)
4×8 -choose weight-
Weighted Sit-ups
4×10 -choose weight-
