CrossFit
3 rounds:
:45 Plank
:15 Rest
:45 L-Sit
:15 Rest
:45 Flutter Kick
:15 Rest
3 rounds for time:
1000m Row
800m Run
(rest 2:00 between rounds)
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Competitor
3 rounds:
:45 Plank
:15 Rest
:45 L-Sit
:15 Rest
:45 Flutter Kick
:15 Rest
No measure:
Assault Air Runner
400-300-200-100
(alternate rounds with a partner)
For load: (constant load)
Every 2:00 for 20:00
3 Clean
*start every 2:00 with 20 double under
For time:
500m Row
(rest 1:30)
500m Row
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Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Clean Pull
100% 3×3
Front Squat
70% 2×3
80% 3×2
Weighted Back Extension
15-12-9 -choose weight-
“Education is learning what you didn’t even know you didn’t know.”
~Daniel J. Boorstin
