CrossFit
4 rounds:
3 Tempo Chin-up (:06 ecc)
8 Cross Bench Dumbbell Pullover
(alternate rounds with a partner)
For time:
21-15-9
Hand Stand Push-up
Calorie Row
Ring Dip
Calorie Row
Push-up
Calorie Row
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Competitor
3 rounds:
400m Run
300m Ski
20 GHD Sit-up
Skill
20 Beat Swing
15 Scapular Circle
10 Butterfly Pull-up
5 Butterfly Chest to Bar
AMRAP 6:00
10 Thruster 95/65
10 C2B Pull-up
10 Box Jump 24/20
(alternate rounds with partner)
4 rounds:
8 Pullover
12 Seated Row
16 EZ Bar Curl
(alternate rounds with a partner)
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Weightlifting
Clean from blocks (BK)
70% 2×3
75% 2×3
Clean Pull
90% 2×3
100% 3×2
Barbell Shrug
12(L) 10(M) 8(H) 15(MH)
Hip Thrust
12(L) 10(M) 8(H) 15(MH)
Leg Press
2×20 (M)
“Life isn’t black and white. It’s a million gray areas, don’t you find?”
~Ridley Scott
