CrossFit
For time in teams of 3:
150 Pull-ups
75 Cal Row
150 Push-ups
75 Cal Row
150 Sit-ups
75 Cal Row
150 Air Squats
(one person works at a time)
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CrossFit Competitor
Every 1:00 for 10:00
1 Hang Snatch at 70% (below knee)
Snatch
80% 1×1
85% 2×1
90% 1×1
Every 1:00 for 10:00
1 Hang Power Clean at 70% (below knee)
Clean
80% 1×1
85% 2×1
90% 1×1
5 rounds for time:
5 Pull-ups
3 CTB Pull-ups
5 Toes to Bar
25 Double unders
(each round unbroken)
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Weightlifting
Snatch
80% 2×2
85% 3×2
Clean Pull
100% 2×3
105% 2×3
Back Squat
80% 2×4
85% 2×3
Press (Behind Neck)
4×5 -choose weight-
Weighted Sit-ups
4×10 -choose weight-
