CrossFit
AMRAP 1:00
Double unders
For load:
Bench Press
5-5-5-5-5
(rest as needed)
AMRAP 1:00
Double unders
For time:
1 Mile Run
AMRAP 1:00
Double unders
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CrossFit Competitor
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-ups
Even min: Strict HSPU
(start every 1:00 with 20 DU)
(choose reps prior to start)
For time:
1000m Row
30 Pull-ups
50 Sit-ups
30 Ring Push-ups
1000m Row
30 Pull-ups
50 Sit-ups
30 Ring Push-ups
1000m Row
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Weightlifting
Power Snatch
75% 2×3
80% 3×2
Power Clean + Push Press
80% 2+2, 2+2, 2+2, 2+2
Based on Push Press 1RM
Back Squat
80% 2×4
85% 3×2
Hyper Extension
3×10 -choose weight-
Strict Toes to Bar
3×10 -choose weight-
