CrossFit
For time:
1-2-3-2-1
Rope Climb 12′
(alternate rounds with partner)
“Air Force”
For time:
20 Thrusters 95/65
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats
(4 burpees every minute)
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CrossFit Competitor
For time:
7-5-3
Ring Muscle-ups
(alternate rounds with partner)
For load:
Overhead Squat 3×3
(rest as needed)
For time:
10-20-30-20-10
Wall Ball Shot 20/14
Toes to Bar
Burpees
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Weightlifting
Front Squat
80% 2×3
85% 2×2
90% 2×1
95% 1×1
PR
Deadlift
85% 4X3
Drop Snatch
70% 2×3
80% 2×3
85% 2×2
“The difference between who you are and who you want to be is what you do.“
