CrossFit
For time:
1000m Row
AMRAP 12:00
6 Power Snatch 95/65
12 Burpee
24 Double under
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Competitor
Clean from blocks (BK)
70% 1×3
75% 2×2
80% 3×1
Deadlift
Build to a heavy set of 3
AMRAP 12:00
6 Power Snatch 95/65
12 Burpee
24 Double under
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Weightlifting
Clean from blocks (BK)
70% 4×4
Clean Pull
90% 4×4
At a moderate load:
Barbell Box Step-up 5-5-5-5
(5 each leg. alternating legs)
At a moderate load:
Cable Seated Row 15-12-10-8
(make consistent increases)
At a moderate load:
Standing Shrug 15-12-10-8
(make consistent increases)
“I’ll lift you and you lift me, and we’ll both ascend together.”
~John Greenleaf Whittier
