CrossFit
“The Angry Pony”
For time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings 53/35
40 Pull-ups
30 Handstand Push-ups
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CrossFit Competitor
“Flight Simulator“
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double unders (unbroken)
For time:
100 Calories on The Assault Bike
(4 burpees every 1:00)
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Weightlifting
Power Snatch
80% 1×2
85% 2×1
90% 2×1
95% 1×1
Power Clean + Power Jerk
80% 2+1, 1+1
85% 1+1, 1+1
90% 1+1, 1+1
Front Squat
85% 3×3
Bent Lateral Raise
4×10 -choose weight-
AMRAP 1:30
Weighted Sit-up 53/35
