CROSSFIT
4 rounds for quality:
20 Flutter Kick
10 V-up
5 Hollow Rock
AMRAP 20:00
400m Run
25 Burpee to 6″
____________________
COMPETITOR
4 rounds for quality:
10 DB Bent Over Row (each arm)
10 DB Floor Press (each arm)
10 Single Leg Deadlift (each leg)
AMRAP 4:00
Toe to Bar
(alt. unbroken sets with partner)
5 rounds for load:
Muscle Clean + Hang Power Clean
Build to a Heavy Set: 1 + 3
Deficit Clean Pull
85% 2×4
95% 2×3
For time:
21-15-9
DB Power Clean 50/35
Calorie Row
____________________
WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×3
Clean Pull
100% 3×3
Barbell Walking Lunge (each leg)
10(L) 8(M) 6(MH)
2 rounds:
20 Reverse Hyper (M)
20 Russian Twist (M)
“I am a man of fixed and unbending principles, the first of which is to be flexible at all times.”
~Everett Dirksen
