CrossFit
5 rounds:
10 Push-up
:45 Plank Hold
10 Sit-up
15 Push-up
1:00 Plank Hold
15 Sit-up
200m Run
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Competitor
“Partner Jerry”
For time:
2 x 800m Run (each)
2 x 1000m Row (each)
2 x 800m Run (each)
Skill
2 rounds:
10 Box Ring Turnover
10 Jumping Ring Turnover
10 Muscle Downs (:05 ecc)
AMRAP 10:00
50 Bar Facing Burpee
30 OH Squat 115/85
10 Ring Muscle-up
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Weightlifting
Clean from blocks (BK)
70% 1×3
75% 1×3
80% 1×3
Clean
70% 1×2
75% 1×2
80% 1×2
Clean Pull
100% 2×3
110% 2×2
Barbell Step-up 6-6-6
(each leg)
“The major value in life is not what you get. The major value in life is what you become.”
~Jim Rohn
