CrossFit
For load:
Dball Over Shoulder 3-3-3-3-3
(rest as needed)
For load:
Thruster 5-5-5-5-5
(rest as needed)
For load:
Kettlebell Swing 8-8-8-8-8
(rest as needed)
__________________________________________
CrossFit Competitor
For load:
Neutral Grip Wt Pull-up 7-5-3
(rest 2:00)
For load:
Weighted Push-ups 7-5-3
(rest 2:00)
AMRAP 12:00
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 70/53
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Weightlifting
Power Snatch:
70% 2×3
80% 3×2
85% 2×2
Clean-Pull:
100% 3×2
+ 10kg 2×3
Back Squat:
80% 3×3
90% 3×2
“Those who can’t laugh at themselves leave the job to others.”
~Unknown Author
