CrossFit
“My Little Pony”
For time:
14 Burpees
30 Handstand Push-ups
14 Burpees
40 Pull-ups
14 Burpees
50 Kettlebell Swings 53/35
14 Burpees
60 Sit-ups
14 Burpees
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CrossFit Competitor
For total time:
250m Row
500m Row
750m Row
500m Row
250m Row
(alternate rounds with partner)
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Weightlifting
Power Clean + Clean (from knee)
70% (1+2 ) x 7
(based on 1RM Power Clean)
Back Squat
80% 5×4
Press
80% 4×5
“A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves.”
~Lao Tzu
