CrossFit
4 rounds:
3 Tempo Chin-up (:06 ecc)
10 Cross Bench Dumbbell Pullover
(alternate rounds with a partner)
“The Dirty Donkey”
10 rounds for time:
3 Handstand Push-up
5 Pull-up
7 Burpee
9 Kettlebell Swing 53/35
11 Sit-up
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Competitor
8 rounds for calories:
:20 Row
:10 Rest
:20 Ski Erg
:10 Rest
Skill
3 rounds:
3 Tempo C2B Pull-up (:04 ecc)
3 Pullover
3 Glide Kip Hips to Bar
For time:
1-2-3-4-5-6-7-8
Bar Muscle-up
(x2) Burpees to 6″
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Weightlifting
Clean from blocks (BK)
70% 2×3
75% 3×2
Clean Pull
90% 4×4
Barbell Shrug 10-10-10
Hip Thrust 12-12-12
Leg Press 3×15
“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.”
~Dale Carnegie
