CrossFit
For time:
30 Calorie Row
20 Pull-ups
30 Ball Slams 20/40
20 Walking Lunges (steps each leg)
30 Wall Ball Shots 20/14
20 Toes to Bars
30 Kettlbell Swings 53/35
20 Box Jumps 24/20
30 Wt Sit-ups 20/14
20 Burpees
30 Air Squats
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CrossFit Competitor
For total reps:
Every 1:00 for 20:00
Odd min: Hang Clean 185/125
Even min: Handstand Push-up
(choose reps prior to start)
For time:
30 Double Unders (unbroken)
20 Pistols (Atlernate legs)
30 Weighted Sit-ups 60/40
20 Toes to Bar
30 GHD Sit-ups
20 Box Jumps 30/24
30 Double Unders (unbroken)
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Weightlifting
Power Clean + Clean
70% 2+1, 1+2, 2+2
80% 1+2, 2+2
90% 1+1
100% 1+1
PR
Clean Pull: (based off of Clean Max)
100% 3×3
+10kg 3×2
Front Squat:
80% 3×3
90% 2×2
100% 1
“Opportunities are like sunrises. If you wait too long, you miss them.”
~William Arthur Ward
