CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Front Squat + Push Press
75% 3+3, 3+3, 3+3, 3+3
Based on Push Press 1RM
Drop Snatch
75% 2×3
80% 3×2
Based on Snatch 1RM
Clean Pull
100% 4×3
Box Jump
4×4 -choose height-
GHD Sit-up
3×10
” We make a living by what we get, but we make a life by what we give.”
~Winston Churchill