CrossFit & Competitor
“Azalea”
With a partner for time:
2 rounds:
2x 200m Run (each)
2x 400m Run (each)
4x 5 Burpee (each)
20 Kettlebell Swing 53/35 (each)
~then~
2 rounds:
3x 20m Farmers Carry 50/35 (each)
4x 5 Single-Arm Dumbbell Snatch 50/35 (each)
2x 10 Wall Ball 20/14 (each)
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Weightlifting
Muscle Snatch + Power Snatch + Snatch
5(1+1+1)
Snatch
70% 2×3
75% 3×2
Snatch High Pull
3-3-3-3-3
(make consistent increases)
Back Squat
75% 4×4
Weighted Sit-up 15-12-9
“Whatever affects one directly, affects all indirectly. I can never be what I ought to be until you are what you ought to be. This is the interrelated structure of reality.”
~Martin Luther King, Jr.
