CrossFit
For load:
Thruster 5-5-3-3-3
(rest as needed)
5 rounds for cal. Rowed:
3:00 to complete
15 Pull-ups
Row for Cal.
(rest 3:00 between rounds)
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CrossFit Competitor
Clean
2×1 85%
2×1 90%
2×1 95%
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-up
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Weightlifting
Power Snatch
80% 3×2
85% 2×2
87% 1×1
90% 2×1
Snatch Pull
100% 4×4
Back Squat
80% 2×3
85% 2×3
“An acre of performance is worth a whole world of promise.”
~Red Auerbach
