CrossFit
3 rounds for total reps:
AMRAP 1:00
Double Unders
(rest 1:00)
AMRAP 1:00
Push-ups
(rest 1:00)
AMRAP 1:00
Toes to Bars
(rest 1:00)
AMRAP 1:00
Box Jumps 20”
(rest 1:00)
AMRAP 1:00
Kettlebell Swing 53/35
(rest 1:00)
(alternate work/rest minutes with a partner)
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CrossFit Competitor
For time:
7-5-3
Rope Climb 15′
(alternate rounds with partner)
For load:
Hang Power Clean + Push Press
3+3, 3+3, 3+3
2+2, 2+2
1+1
(add 10lbs/5lbs each set)
For total distance:
50 “Run Pulls” on the Rower
(a run pull is defined as: pulling a single stroke on the rower and waiting until the wheel stops spinning before you pull again. Each stroke should require about :06)
Coach David Chiu of Wasatch CrossFit introduced me to the idea of a “Run Pull” this weekend at the American Open”
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Weightlifting
Power Snatch
75% 1×3
80% 2×2
85% 2×1
87% 2×1
Snatch Pull
100% 2×3
+10kg 2×2
Back Squat
80% 2×3
85% 2×3
“The way we choose to see the world creates the world we see.”
~Barry Neil Kaufman
