CrossFit Competitor
For time:
5-4-3-2-1
Ring Muscle-ups
(alternate with partner)
With a partner for time:
50 Double unders (each)
50 Handstand Push-ups
50 Pull-ups
50 Axle STO 130/90
50′ Walking Lunge (each) 130/90
50 Push-ups (hand release)
5 Rope Climbs
(Divide work however you like. One person works at a time.)
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Weightlifting
Power Clean + Push Press
75% 2+2, 2+2, 2+2
80% 2+2, 2+1, 1+1
85% 1+1, 1+1
Power Snatch
75% 3×2
80% 2×2
85% 3×1
Front Squat
75% 3×3
80% 3×2
“Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air.”
~J.Q. Adams
