CrossFit
For load:
Weight Pull-ups 3-2-2-1-1-1
(rest as needed)
3 rounds for time:
3 rope Climbs
500m Row
30 Push-ups (hand release)
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CrossFit Competitor
5 rounds for time:
7 Toes to Bar
5 Chest to Bar Pull-ups
3 Bar Muscle-ups
(each round unbroken)
For time:
1-2-1-2-1
Rope Climb
(alternating with a partner)
AMRAP 12:00
2 Ring Muscle-ups
3 Strict Handstand Push-ups
4 Pistols (each leg alternating)
For load:
Bent Dumbbell Row 12-10-8-6
(rest as needed)
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Weightlifting
Hang Snatch (above knee)
80% 3×2
85% 3×2
Clean + Jerk
80% 1+1, 1+1, 1+1
85% 1+1,1+1,1+1
Front Squat
85% 5×3
Bent Lateral Raise
4×10 -choose weight-
Strict toes to bar
4×10
