CrossFit
AMRAP 2:00
Sit-ups
For total time:
100m Row
200m Row
300m Row
400m Row
500m Row
400m Row
300m Row
200m Row
100m Row
(alternate w/ partner)
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CrossFit Competitor
5 rounds for load:
1 Clean + 1 Thruster
(rest as needed)
For time:
15-12-9
Back Squat 225/155
Kettbell Swing 70/53
Burpees
3 rounds for total reps:
Double Unders
(rest 1:00)
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Weightlifting
Power Snatch+Snatch
75% 2+1, 1+2
80% 1+1, 1+1
85% 1+1, 1+1, 1+1
Clean Pull
80% 2×3
85% 2×3
90% 3×2
Drop Snatch
80% 2×3
85% 2×3
“Life is 10% what happens to me and 90% of how I react to it. “
~John Maxwell
