CrossFit
For time:
20 Pull-ups
30 Kettlebell Swings 53/35
20 Handstand Push-ups
30 Box Jumps 24/20
20 Toes to Bar
30 Wall Ball Shots 20/14
20 Ring Dips
30 Walking Lunges (each leg)
20 Push-ups
30 Ball Slams 20/14
20 Burpees
30 Air Squats
20 Sit-ups
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CrossFit Competitor
5 rounds for load:
1 Clean + 3 Front Rack Lunges (each leg)
(rest 1:00)
AMRAP 12:00
3 Burpees
6 Box Jumps 24/20
9 Kettlebell Swings 53/35
For time:
150 Double Unders
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Weightlifting
Power Snatch (based on your 1RM Power Snatch)
60% 2×4
70% 3×3
80% 2×3
Snatch Pull
100% 3×3
+10kg 3×2
Back Squat
80% 2×3
90% 2×3
Tabata
Upright Row/Bent Row
“Your goals, minus your doubts, equal your reality.”
~Ralph Marston
