CrossFit
For load:
Back Squat 4×4
(rest as needed)
“Annie”
For time:
50-40-30-20-10
Double Unders
Sit-ups
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CrossFit Competitor
Power Clean + Push Press
75% 2+2, 2+2
80% 2+1, 1+2
85% 1+1
90% 1+1, 1+1, 1+1
(based on power clean)
3 rounds for time:
15 10′ Wall Ball Shots 20/14
12 Box Jumps 24/20
9 Thrusters 95/65
~then~
15 Ring Muscle-ups
Not timed:
800m Jog
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Weightlifting
Push Press
80% 2×2
85% 2×1
90% 1×1
95% 1×1
PR
Power Clean + Jerk
75% 2+2, 2+2
80% 2+2, 2+2
85% 2+1, 1+2
90% 1+1, 1+1, 1+1
(based on power clean)
Barbell Sit-ups
5×8 -Choose Weight-
“Real growth comes through intense, difficult, and challenging situations.”
~Kamal Ravikant
