CrossFit
“The Dark Horse Special”
For time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings 53/35
60 Sit-ups
70 Burpees
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CrossFit Competitor
Clean + Jerk
80% 1+1
85% 1+1, 1+1
90% 1+1
95% 1+1
100% 1+1
PR
Back Squat:
75% x 6
80% x 6
85% x 4
90% x 3
95% x 2
75% x 6
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Weightlifting
Snatch
75% 2×3
80% 2×2
85% 3×1
Snatch Pull
100% 4×4
Back Squat
85% 2×3
90% 3×2
“It’s better to be a lion for a day than a sheep all your life.”
~Elizabeth Kenny
