CrossFit
For load:
Strict Press 2-2-2, 2×2
(rest as needed)
For time:
100m Row
200m Row
300m Row
400m Row
500m Row
400m Row
300m Row
200m Row
100m Row
(rest while your partner rows)
AMRAP 2:00
Sit-ups
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CrossFit Competitor
Power Clean
75% 2×3
80% 3×2
Back Squat
75% 5×5
3 rounds for load:
50ft Overhead Walking Lunge
(rest 1:30 between sets)
Russian Glute-Ham Raise
3×5
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Weightlifting
Push Press
65% 5×5
Snatch Deadlift
5×5 -choose weight-
Back Squat
65% 5×5
AMRAP 2:00
Sit-ups
“Doing the best at this moment puts you in the best place for the next moment.”
