CROSSFIT
4 rounds for quality:
20 Scissor Kick (total)
10 Weighted Sit-up
20 Bicycle Crunch (total)
For time:
35 Toe to Bar
70 Burpee
35 Toe to Bar
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COMPETITOR
4 rounds for quality:
20 Scissor Kick (total)
10 Weighted Sit-up
20 Bicycle Crunch (total)
For total reps:
Max Bar Muscle-up (unbroken)
(Rest 1:30)
3 rounds no measure:
50% of unbroken BMU set
(rest as needed between sets)
Deadlift
70% 1×5
75% 2×3
80% 1xAMRAP
Each round for time:
0:00 – 8:00
21 Power Clean (50%)
30/21 Calorie Assault Bike
21 Power Clean (50%)
8:00 – 16:00
15 Power Clean (60%)
30/21 Calorie Assault Bike
15 Power Clean (60%)
16:00 – 24:00
9 Power Clean (70%)
30/21 Calorie Assault Bike
9 Power Clean (70%)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×1
Clean Pull
100% 3×3
Barbell Walking Lunge (each leg)
6(L) 6(M) 6(MH)
2 rounds:
20 Reverse Hyper (M)
20 Russian Twist (M)
“You will be better advised to watch what we do instead of what we say.”
~A. A. Milne
