CrossFit
For load:
Overhead Squat 5-4-3-2-1
(rest as needed)
Skill:
7 Rope Climbs 15′
(rest as needed)
3 rounds for time:
500m Row
20 Over the Rower Burpees
(rest 2:00)
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CrossFit Competitor
Front Squat
70% 2×2
75% 2×2
80% 2×2
5 rounds for load:
2 Hang Power Clean + 2 Push Press
(rest as needed)
AMRAP 7:00
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jump 24/20
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Weightlifting
Jerk
75% 2×3
80% 2×2
85% 3×1
Snatch
75% 1×3
80% 2×2
85% 3×1
Front Squat
80% 2×3
85% 2×2
“One man practicing sportsmanship is far better than 50 preaching it.”
~Knute Rockne
