CrossFit
For load:
Bench Press 5×5
(rest as needed)
For time:
50 Pull-ups
50 Burpees
50 Kettlebell Swings 53/35
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CrossFit Competitor
Overhead Squat
80% 2×3
85% 3×2
7 rounds for time:
7 Toes to Bar
9 Wall Ball Shots 20/14
3 rounds for total calories:
3:00 Airdyne
(rest 1:00)
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Weightlifting
Snatch
80% 2×2
85% 1×1
90% 2×1
92% 1×1
95% 1×1
Clean Pull
110% 4×3
Front Squat
80% 1×3
85% 2×2
90% 2×1
“You must expect great things of yourself before you can do them.”
~Michael Jordan
