CrossFit
3 rounds:
1:00 Plank Hold
1:00 Rest
4 rounds for time: (slowest is score)
500m Row
(rest 3:00)
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Competitor
3 rounds:
1:00 Plank Hold
1:00 Rest
Hang Clean (BK)
Build to a heavy set of 2
85% of heavy set: 3×2
4 rounds for time: (slowest is score)
500m Row
(rest 3:00)
For total reps:
Every 1:00 for 10:00
Odd min: Box Step-up 50/35
Even min: Wall Ball Shot 20/14
(choose reps prior to start. unbroken)
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Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×1
90% 2×1
Clean Pull
100% 2×3
110% 3×2
Front Squat
70% 2×3
80% 3×2
“The entrepreneur always searches for change, responds to it, and exploits it as an opportunity.”
~Peter Drucker
