CrossFit
6 rounds for time:
400m Run
(alternate with a partner)
____________________________________________
CrossFit Competitor
For time:
1-3-1-5-1-5-1-3-1
Rope Climb 15′
(alternate rounds with partner)
Every 1:00 for 10:00
2 Deadlifts
(add 10lbs/5lbs each set)
For total time:
50yrd Shuttle
100yrd Shuttle
50yrd Shuttle
150yrd Shuttle
50yrd Shuttle
150yrd Shuttle
50yrd Shuttle
100yrd Shuttle
50yrd Shuttle
(alternate with a partner)
___________________________________________________
Weightlifting
Power Snatch
80% 2×2
85% 2×1
90% 2×1
95% 1×1
PR
Jerk
75% 2×2
80% 2×2
85% 2×1
Front Squat
80% 2×3
85% 2×3
“I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.”
~Leonardo da Vinci
