CrossFit
3 rounds for time in teams of 3:
250m Kettlebell Run 53 & 35
20 Toes to Bar
30 Box Jump Burpees
40 Pull-ups
50 Wall Ball Shots 20/14
60 Double unders
(one person works at a time)
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CrossFit Competitor
Snatch
70% 1.1.1.1.1 (:10 rest between reps)
(full recovery)
75% 1.1.1.1.1 (:20 rest between reps)
(full recovery)
80% 1.1.1.1.1 (:30 rest between reps)
Power Clean + Push Press
75% 2+2
80% 1+1, 1+1
85% 1+1
90% 1+1
95% 1+1
“Fran”
For time:
21-15-9
Thrusters 95/65
Pull-ups
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Weightlifting
Snatch
80% 4×2
Clean + Jerk
80% 2+2, 2+2, 2+2
Snatch Pull
100% 5×3
Press (Behind Neck)
4×5 -chose weight-
Weighted Sit-ups
4×10 -choose weight-
