CrossFit
For load:
Power Clean 5-5-3-3-3
(add 10lbs/5lbs each set)
For load:
Push Press 5-5-3-3-3
(add 10lbs/5lbs each set)
For load:
Front Squat 5-5-3-3-3
(add 10lbs/5lbs each set)
AMRAP 2:00
Sit-ups
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CrossFit Competitor
Jerk
70% 1×3
75% 2×2
80% 3×1
For reps:
Every 1:00 for 14:00
Odd min: Strict Handstand Push-up
Even min: Kettelbell Hang Snatch 70/53
(choose reps prior to start. unbroken)
AMRAP 3:00
30′ Hand Walk
(alternate lengths with a partner)
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Weightlifting
Power Snatch
80% 3×2
Power Clean + Jerk
80% 2+1, 2+1, 2+1
Front Squat
75% 2×2
80% 2×2
Press (Behind neck)
4×5 -choose weight-
AMRAP 1:00
Weighted Situps 53/35
