CrossFit
For load:
Seated Row
15(L) 12(M) 10(MH) 8(H)
*follow each round with 20 band pull apart
3 rounds for time:
250m Row
10 Shoulder Press 95/65
250m Row
15 Dip
250m Row
20 Push-up
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Competitor
For time:
1 Mile Run
Ring Drills
20 Ring Scapular Pull-up
15 Ring Kip
10 Hips to Ring
5 Assisted Strict Ring MU
10 Assisted Muscle Down
15 Box Ring Turnover
20 Ring Scapular Dip
AMRAP 15:00
1-2-3-4-5-etc… Ring MU
15 Burpees Over Bar
10 Thrusters 95/65
(each round increased total number of Ring MU by 1)
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Weightlifting
Clean Pull from blocks (BK)
90% 1×3
100% 1×3
110% 1×3
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Clean Pull
100% 3×3
Hip Thrust 15-12-10
Barbell Step-up 6-6-6
(each leg)
“You cannot fight against the future. Time is on our side.”
~William E. Gladstone
