CrossFit
“Angie Broken-up”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
(you may partition the work)
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CrossFit Competitor
“Neugebauer Express”
For time:
400m Run
(rest 2:00)
800m Run
(rest 2:00)
800m Run
(rest 2:00)
400m Run
~then~
100 Double Unders
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Weightlifting
Power Clean + Front Squat + Push Press
70% 1+2+2, 1+2+2, 1+2+2
75% 2+2+2, 2+2+2, 2+2+2
Snatch Pull
90% 4×4
100% 3×4
Strict Press
70% 6,6,5,4,3,2,1
“The more a man knows, the more he forgives.”
~Empress Catherine the Great
