CrossFit
For load:
Bench Press 8-8-8-8-8
(add 10lbs/5lbs)
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats
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CrossFit Competitor
3 attempts to establish:
5RM Power Snatch
(Start every 3:00)
For time:
30 GHD Sit-ups
30 Pistols (alt legs)
30 Toes to Bar
2 rounds for time:
500m Row
50 Double unders
400m Run
40 Double unders
(Rest 2:00)
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Weightlifting
Block Snatch (below knee)
75% 2×3
80% 3×2
Snatch Pull (max shrugs after final rep)
100% 4×4
Pause Squat
70% 5×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
Strict T2B
4×10
