CrossFit
5 rounds for total reps:
Thruster at .66BWT/.5BWT
Pull-ups
(rest 3:00)
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CrossFit Competitor
5 rounds for load:
2 Front Squats + 2 Back Squats
(rest as needed)
For time:
10-9-8-7-6-5-4-3-2-1
Thruster 75/55
Toes to Bar
Kettlebell Swing 53/35
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Weightlifting
Front Squat
75% 2×3
80% 3×2
85% 2×1
90% 1×2
RDL
85% 4X3
Push Press (snatch grip)
80% 2×3
85% 2×3
90% 2×2
95% 1×1
PR
“Success is peace of mind which is a direct result of knowing you did your best to become the best that you are capable of being.”
~John Wooden
