CROSSFIT
With a partner for time:
200m Farmer Carry 70/53
10 Single-Arm Devil Press 50/35
20 Wall Ball 20/14
20 Single-Arm Devil Press 50/35
40 Wall Ball 20/14
30 Single-Arm Devil Press 50/35
60 Wall Ball 20/14
40 Single-Arm Devil Press 50/35
80 Wall Ball 20/14
200m Farmer Carry 70/53
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COMPETITOR
For load:
Every 2:00 for 10:00
8 Bench Press
(make consistent increases)
Weighted Ring Dip
8(L) 6(M) 4(H) 15(0)
AMRAP 15:00
200m Run
40yd Sled Push 135/90
Max Rep Ring Muscle-up
For time:
9-7-5
DB Hang Power Clean 50/35
DB Shoulder to Overhead 50/35
*follow each round with 50′ DB Walking Lunge
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WEIGHTLIFTING
Clean
70% 1×3
75% 1×3
80% 1×3
Deficit Clean Pull
90% 4×3
Bulgarian Split Squat
3×8 (M)
Back Extension
3×12 (M)
Hamstring Curl
12(L) 10(M) 8(H)
“Power is no blessing in itself, except when it is used to protect the innocent.”
~Jonathan Swift
