CrossFit
5 rounds for total reps:
Strict Pull-ups
(rest 1:00)
AMRAP 13:00
1 Wall Walk
3 Pass Throughs
7 Ball Slams 20/14
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CrossFit Competitor
Clean
77% 1×2
82% 2×1
87% 1×1
92% 2×1
Jerk
82% 2×2
87% 1×1
92% 2×1
Back Squat
70% x 6
75% x 6
80% x 6
85% x 4
90% x 3
75% x 6
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Weightlifting
Power Snatch
75% 1×3
80% 2×2
85% 1×1
90% 1×1
95% 1×1
PR
Snatch Pull
100% 4×4
Deadlift:
85% 3×3
90% 2×3
“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”
~Greg Glassman
