CrossFit Competitor
For total reps:
AMRAP 2:00
Burpees (touch 6″ above reach)
(rest 1:00)
Every 1:00 for 10:00
Odd min: Toes to Bar
Even min: 10′ Wall Ball 20/14
(choose reps prior to start. only score unbroken rounds)
(rest 1:00)
AMRAP 2:00
Burpees (touch 6″ above reach)
(rest 1:00)
Every 1:00 for 10:00
Odd min: Thrusters 95/65
Even min: Ring Muscle-ups
(choose reps prior to start. only score unbroken rounds)
(rest 1:00)
AMRAP 2:00
Burpees (touch 6″ above reach)
___________________________________________
Weightlifting
Clean + Jerk
75% 2+1, 1+2
80% 1+1
85% 1+1, 1+1
90% 1+1
92% 1+1
95% 1+1, 1+1
Snatch Pull
100% 1×3
+10kg 1×3
+20kg 2×3
Back Squat
80% 1×3
85% 1×2
90% 1.2.1
95% 1×1
“It’s not whether you get knocked down; it’s whether you get up.”
~Vince Lombardi
