CrossFit
For load:
Back Squat 8-6-4
(rest as needed)
“Griff”
For time:
800m Run
400m Backwards Run
800m Run
400m Backwards Run
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CrossFit Competitor
Clean + Jerk
75% 2+2, 2+2
80% 1+1
85% 1+1, 1+1
90% 1+1
92% 1+1
For total muscle-up reps:
Every 1:00 for 14:00
Odd min: Ring Muscle-ups
Even min: 5 Burpees
(start every minute with 20 Double unders)
(choose reps prior to start. only score unbroken rounds)
Not timed:
800m Run
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Weightlifting
Power Clean + Push Press
75% 2+2, 2+2
80% 2+1, 1+2
85% 1+1, 1+1
90% 1+1
Jerk
82% 2×2
87% 2×1
92% 3×1
80% 1×3
Barbell Sit-up
5×7 -Choose Weight-
“You can’t live a perfect day without doing something for someone who will never be able to repay you.”
~John Wooden
