CrossFit
For load:
Thrusters 3-3-2-2-2
(rest as needed. from rack)
“Donkey Kong”
21-15-9
Burpees
Kettlebell Swings 53/35
Box Jumps 24/20
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CrossFit Competitor
For time:
1-3-1-5-1-5-1-3-1
Bar Muscle-ups
(alternate rounds with partner)
Every 1:00 for 10:00
2 Thrusters (from rack)
(add 10lbs/5lbs each set)
For total time:
10 Double Unders (unbroken)
30 Double Unders
10 Double Unders
50 Double Unders
10 Double Unders
50 Double Unders
10 Double Unders
30 Double Unders
10 Double Unders
(alternate with a partner)
(All sets must be unbroken)
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Weightlifting
Clean+Push Jerk
75% 1+3
80% 2+2
85% 2+1
Clean Pull
100% 4×3
Overhead Squat
80% 4×5
“Treasure the love you receive above all. It will survive long after your gold and good health have vanished.”
~Og Mandino
