7:00a Competitor
7:30a Kettlebell
8:00a Weightlifting
9:00a Upper Body
9:00a CrossFit
10:00a CrossFit
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Upper Body
3 rounds:
No rest between exercises.
8-12 Wide Chest
8-12 Pec Deck
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Seated Row
8-12 Flex Rear Delt Fly
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Upright Row
8-12 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Pullover
8-12 Preacher Curl
(alternate rounds with a partner)
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Weightlifting
Snatch
Build to Opener
Clean & Jerk
Build to Opener
Front Squat
Build to a heavy set of 1
“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”
~Abraham Lincoln
