CrossFit
5 rounds for load:
3 Front Squats
3 Back Squats
(go directly from front squat to back squat. use the same barbell.)
For time:
21-15-9
Wall Ball Shot 20/14
Box Jump 24/20
Toes to Bar
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CrossFit Competitor
For time:
Burpees 5-10-5-15-5-10-5
(alternate rounds with a partner)
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-ups
Even min: Strict HSPU
(start every 1:00 with 20 double unders)
(choose reps prior to start. only score unbroken sets)
3 rounds for calories + reps:
1:00 Assault Bike
1:00 Rest
1:00 Russian KBS 70/53
1:00 Rest
1:00 Row
1:00 Rest
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Weightlifting
Power Clean + Push Press
75% 2+2, 2+2
80% 1+1, 1+1
85% 1+1, 1+1, 1+1
Front Squat
80% 2×2
85% 2×1
90% 3×1
“It’s not whether you get knocked down; it’s whether you get up.”
~Vince Lombardi
