CrossFit
AMRAP 1:00
Sit-ups
For load:
Power Clean 5-5-3-3-3
(rest as needed)
For load:
Bench Press 8-8-5-5-5
(rest as needed)
For load:
Overhead Squat 5-5-3-3-3
(rest as needed)
AMRAP 1:00
Sit-ups
___________________________
CrossFit Competitor
AMRAP 1:00
15′ Rope Climb
AMRAP 1:00
Double unders
For time:
150m Row
300m Row
150m Row
450m Row
150m Row
300m Row
150m Row
450m Row
150m Row
300m Row
150m Row
(alternate rounds with a partner)
AMRAP 1:00
Double unders
AMRAP 1:00
15′ Rope Climb
_______________________________
Weightlifting
Front Squat
80% 2×4
85% 3×3
Power Snatch
80% 2×3
85% 3×2
Power Clean + Jerk
80% 2+2, 2+2
85% 1+1, 1+1, 1+1
Bent Lateral Raise
4×10 -choose weight-
Strict Toes to Bar
4×10
