CrossFit
For time:
21-15-9
Box Jump 24/20
Toes to Bar
Double Under
3 rounds for time:
500m Row
400m Run
(rest 1:00)
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CrossFit Competitor
5 rounds for load:
1 Power Clean + 1 Clean + 1 Jerk
(rest as needed)
For time:
5 Rope Climb 12”
20 Handstand Push-ups
4 Rope Climb
15 Handstand Push-ups
3 Rope Climb
10 Handstand Push-ups
2 Rope Climb
5 Handstand Push-ups
1 Rope Climb
For time:
800m Run
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Weightlifting
Power Snatch
75% 2×3
80% 2×2
85% 2×2
Jerk
75% 3×3
80% 3×2
Back Squat
85% 3×3
90% 2×2
Tabata
Dips/Sit-ups
EVCF B4B 2013
“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.”
~Wayne Dyer
~Wayne Dyer
