CrossFit
Not timed:
Tire flips 10-8-6-4-2
(rest as needed)
In teams of three
8 rounds for total time:
40yrd Dog Sled Push 160/110
(rest while your partners push)
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CrossFit Competitor
For total reps:
Every 1:00 for 10:00
Odd min: Rope Climb 12′
Even min: Wall Ball Shots 20/14
(choose reps prior to start. only score successful rounds)
For time:
50-40-30-20-10
Double unders (unbroken)
3 rounds for total time:
500m Row
(rest while your partner rows)
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Weightlifting
Snatch
75% 3×2
80% 2×2
85% 2×1
Clean Pull
80% 2×3
85% 2×3
90% 2×2
Back Squat
80% 2×3
85% 2×3
“You must not only aim right, but draw the bow with all your might.”
~Henry David Thoreau
