CrossFit
With a partner for time:
1 Mile Run with a Kettlebell
(30 swings every 200m. share the work anyhow. both run)
Kettlebell Weights:
2 Males 53lbs
1 Male & 1 Female 44lbs
2 Females 35lbs
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CrossFit Competitor
For time:
1 Legless Rope Climb
2 Rope Climbs
1 Legless Rope Climb
2 Rope Climbs
1 Legless Rope Climb
(alternate rounds with a partner)
For total reps:
Every 1:00 for 20:00
Odd min: 2 Cleans at 80%
Even min: Ring Muscle-ups
(choose reps prior to start. unbroken)
Back Squat
90% 1×1
75% 1×7
90% 1×1
80% 1×5
90% 1×1
85% 1×3
(rest 2:00 between sets)
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Weightlifting
Clean + Jerk
80% 2+1, 1+2, 2+1, 1+2
Snatch Pull
100% 2×3
105% 2×3
Back Squat
85% 4×3
Press
4×5 -choose weight-
GHD Sit-ups
4×10 -choose weight-
“It’s not what you look at that matters, it’s what you see.“
~Henry David Thoreau
