CrossFit
For load:
Back Squat 3×8
(rest as needed)
3 rounds for Reps + Calories:
1:00 Airdyne
1:00 Rest
1:00 Burpees to plate (45lbs)
1:00 Rest
1:00 Wall Ball 20/14
1:00 Rest
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CrossFit Competitor
For time:
3-2-3-2-3-2
Ring Muscle-ups
(alternate with partner)
For total reps:
Every 1:00 for 10:00
Even min: CTB Pull-ups
Odd min: Strict HSPU
(start every min with 20 DU)
(choose reps prior to start. only score unbroken rounds)
5 rounds for time:
7 Box Jumps 24/20
7 Burpees to Plate (45lbs)
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Weightlifting
Power Clean
80% 2×3
85% 3×2
Push Press
80% 3×3
85% 2×2
90% 2×1
Snatch High Pull
70% 2×3
75% 2×3
80% 3×2
“Excellence is the gradual result of always striving to do better.”
~Pat Riley
