CROSSFIT
3 rounds for quality:
10 Single-Leg T2B (alt. leg)
20 Flutter Kick (each leg)
:30 Forearm Plank Hold
3 rounds for total reps:
3:00 Assault Bike
2:00 Wall Ball 20/14
1:00 Double Under
(rest 3:00 between rounds)
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COMPETITOR
4 rounds for quality:
10 Single-Leg Deadlift (alt. leg)
8 Single-Leg Toe to Bar (alt. leg)
6 Triple Under (unbroken)
Deadlift
50% 1×5
60% 1×3
70% 1×2
80% 1×1
85% 1×3
AMRAP 20:00
Calorie Assault Bike
*At 0:00, 5:00, 10:00, 15:00 – 400m Run & 50 Double Under
4 rounds for time:
50′ DB Walking Lunge 70/50
Max Bar Muscle-up (unbroken)
(round starts every 2:30)
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WEIGHTLIFTING
Meet week
Snatch
70% 3×1
Clean & Jerk
70% 3×1
“Tradition is a guide and not a jailer.”
~W. Somerset Maugham
