CrossFit Competitor
SICest of the Southwest Wod 1
11:00 to complete:
A. 100 Double unders
B. Establish 5RM Front Squat (from ground)
C. Combined total reps: 2 sets of Bar Muscle-ups
(Your score is Double Unders+ 5RM + Total Muscle-ups)
For time:
21-15-9
Row for Calories
Toes to Bar
Airdyne for Calories
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Weightlifting
Jerk:
75% 3×3
80% 3×2
85% 3×1
Deadlift
85% 4×3
90% 3×2
Back Squat
75% 2×3
80% 2×3
85%2×3
87% 2×1
“Strength and growth come only through continuous effort and struggle.”
~Napoleon Hill
