CrossFit
For time:
5-4-3-2-1
Rope Climb 12′
(alternate rounds with partner)
3 rounds for time:
400m Run
50 Double unders
(rest 1:00)
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CrossFit Competitor
For time:
5-4-3-2-1
Ring Muscle-ups
(alternate rounds with partner)
For load:
Thruster 3×3*
(rest as needed)
AMRAP 8:00
8 Box Jumps 24/20
8 Toes to Bar
8 Push Press 115/85
*(3×3 notes sets are straight across. Use the same weight for all 3 sets)
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Weightlifting
Back Squat
80% 2×3
85% 3×2
95% 2×1
Romanian Deadlift
-choose your weight- 4×5
Push Press
70% 2×3
80% 2×3
85% 2×2
90%1×1
100% 1×1
Kare Williams Rowing Clinic at EVCF
“What I am looking for is not out there, it is in me.”
~Helen Keller
