CrossFit
For load:
Front Squat 4-4-4-4
(rest as needed)
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Squats
__________________________
CrossFit Competitor
For total time:
50 Burpees to a 45lbs Plate
(rest 1:00)
50 10′ Wall Ball Shots 20/14
50 Double unders
(rest 1:00)
50 Sit-ups
50 Toes to Bar
50 Sit-ups
(rest 1:00)
50 Double unders
50 10′ Wall Ball Shots 20/14
(rest 1:00)
50 Burpees to 45lbs Plate
_________________________
Weightlifting
Clean + Jerk
70% 2+2, 2+2
80% 1+2 , 2+1, 1+1
85% 1+1 , 1+1
Snatch Pull
100% 2×3
+10kg 2×2
Front Squat
80% 2×3
85% 2×2
“Do what you can, with what you have, where you are.”
~Theodore Roosevelt
