CrossFit
For total time:
1 round:
800m Run
40 Box Jump 24/20
4 Rope Climb
2 rounds:
400m Run
20 Box Jump
2 Rope Climb
3 rounds:
200m Run
10 Box Jump
1 Rope Climb
________________________
Competitor
Hang Clean (BK)
Build to a heavy set of 1
90% of heavy set: 3×1
For total time:
1 round:
800m Run
40 Box Jump 24/20
4 Rope Climb
2 rounds:
400m Run
20 Box Jump
2 Rope Climb
3 rounds:
200m Run
10 Box Jump
1 Rope Climb
_________________________
Weightlifting
Clean
70% 2×2
75% 1×1
80% 5×1
Snatch Pull
100% 3×3
Back Squat
70% 2×3
80% 3×2
“Knowledge is proud that it knows so much; wisdom is humble that it knows no more.”
~William Cowper
