CrossFit
4 rounds:
3 Tempo Chin-up (:06 ecc)
12 Cross Bench Dumbbell Pullover
(alternate rounds with a partner)
3 rounds for time:
27 Calorie Row
18 Deadlift 185/125
9 Parallette Pass Through
3 Wall Walk
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Competitor
No measure:
1000m Row
100 Double Unders
1 Mile Run
Skill
10 Jumping Ring Turnovers
10 Muscle Downs
10 Hanging Kip to Support
3 rounds:
AMRAP 4:00
3 Ring Muscle-up
9 GHD Sit-up
15 Double Under (unbroken)
(1:00 Rest)
3 rounds:
10 DB Bent Over Row
15 Bicep Curl (your choice)
10 DB Bench Press
15 Triceps Ext. (your choice)
(alternate rounds with a partner)
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Weightlifting
At a moderate load:
Clean from blocks (BK) 3-3-3-3
At a moderate load:
Romanian Deadlift 8-8-8
At a moderate load:
Barbell Shrug 12-12-12
At a moderate load:
Hip Thrust 12-12-12
At a moderate load:
Leg Press 2×20
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