CrossFit
2 rounds for time:
10 Handstand Push-ups
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Steps Walking Lunge
60 Double unders
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CrossFit Competitors
For time:
7 Rope Climbs
“Lactic Ladders”
5 rounds for total Calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest
For time:
7 Rope Climbs
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Weightlifting
Hang Power Snatch (above knee)
75% 4×3
Clean + Jerk
80% 2+2, 2+2, 2+2
Back Squat
80% 4×4
Bent Lateral Raise
4×10 -choose weight-
Strict Toes to Bar
4×10
“Happiness lies in the joy of achievement and the thrill of creative effort.”
~Franklin D. Roosevelt
