CrossFit
For time:
50 Double unders
500m Row
25 Ball Slams 20/14
50 Sit-ups
75 Kettlebell Swings 53/35
50 Sit-ups
25 Ball Slams
500m Row
50 Double unders
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CrossFit Competitor
For load:
Power Clean 2-2-2-2-2
(rest 2:00)
For load:
Back Squat 3-3-3-3-3
(rest 2:00)
For time:
50 Handstand Push-ups
(10 KBS at every break 53/35)
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Weightlifting
Snatch:
80% 2×2
85% 1×2
90% 3×1
Deadlift:
80% 4×3
Back Squat:
75% 2×3
80% 2×3
85% 2×2
“Do not confuse motion and progress. A rocking horse keeps moving but does not make any progress.”
Alfred A. Montapert
