CrossFit
3 rounds for time:
400m Run
2 Rope Climbs
6 DBall Over the Shoulder 150/80
12 Handstand Push-ups
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CrossFit Competitor
Snatch
70% 1.2.1
75% 2.1.2
80% 1.2.1
Back Squat
80% 4×3
7 rounds for time:
3 Ring Muscle-ups
7 Box Jumps 24/20
9 Wall Ball Shots 30/20
5:00 for total calories:
:15 Assault Bike
:15 Rest
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Weightlifting
Back Squat
85% 4×3
Power Snatch + OHS hold
80% 2+1, 2+1, 2+1, 2+1
RDL
4×4 -choose weight-
Weighted Dips
4×8 -choose weight-
Strict T2B
3×10
