CrossFit
AMRAP 30:00 (with a partner)
50 Box Jump 24/20
50 Toe to Bar
50 Wall Ball Shot 20/14
50 Dumbbell Power Clean 50/35
(partner holds plank while other works)
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Competitor
No measure:
75 Calorie Ski Erg
75 Calorie Assault Bike
75 Calorie Row
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
AMRAP 15:00
30 Box Jump 24/20
20 Toe to Bar
30 Wall Ball Shot 20/14
20 Dumbbell Power Clean 50/35
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Weightlifting
Clean
70% 2×2
75% 1×1
80% 3×1
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
80% 3×3
“Concentration is a fine antidote to anxiety.”
~Jack Nicklaus
