CrossFit
3 rounds for time:
50 Calorie Row
50 Sit-ups
50 Kettlebell Swings 53/35
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CrossFit Competitor
Clean Pull
90% 1×3
100% 1×3
110% 3×2
5 rounds for time:
7 GHD Sit-ups
7 Burpees to Plate 45lbs
7 Toes to Bar
“Upside Down Lactic Ladders”
5 rounds for total Calories:
:50 Row
:10 Rest
:40 Row
:20 Rest
:30 Row
:30 Rest
:20 Row
:40 Rest
:10 Row
:50 Rest
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Weightlifting
Power Snatch
70% 4×4
Power Clean + Push Press
70% 2+2, 2+2
80% 2+2, 2+2, 2+2
Back Squat
85% 5×3
Bent Lateral Raise
4×10 -choose weight-
Strict Toes to Bar
4×10
