CrossFit
3 rounds for total reps:
Pull-ups
(rest 1:00)
For time:
5 Rope Climb 12”
25 Push-ups
4 Rope Climb
25 Push-ups
3 Rope Climb
25 Push-ups
2 Rope Climb
25 Push-ups
1 Rope Climb
For time:
800m Run
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CrossFit Competitor
5 rounds for load:
1 Power Snatch + 1 Snatch
(rest as needed)
3 rounds for time:
21 Kettbell Swings 53/35
21 Toes to Bar
Not timed:
1 Mile run
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Weightlifting
Snatch
75% 2×3
80% 2×2
85% 2×2
Push Press
80% 1×3
85% 2×2
90% 2×1
95% 1×1
PR
Front Squat
80% 2×3
85% 2×3
“Behold the turtle. He makes progress only when he sticks his neck out.”
~James. B. Conant
