CrossFit
For load:
Overhead Squat 5-5-3-3-3
(rest as needed)
For time:
1000m Row
100 Double Unders
1000m Run
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CrossFit Competitor
For time:
1-2-3-3-3-2-1
Ring Muscle-up
(alternate rounds with partner)
7 rounds for time:
3 Bar Muscle-ups
5 Handstand Push-ups
7 Kettlebell Swings 70/44
3 rounds for total reps:
:30 Airdyne
:30 Rest
:30 10′ Wall Ball Shots 20/14
:30 Rest
:30 Burpees to a Plate
:30 Rest
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Weightlifting
Snatch
80% 2×2
85% 2×2
90% 1×1
95% 1×1
PR
Snatch High Pull
80% 3×4
90% 3×3
Back Squat
80% 2×3
85% 2×3
“Today is life, the only life you are sure of. Make the most of today. Get interested in something.”
~Dale Carnegie
