CrossFit
For load:
Weighted Pull-up 5-5-5-5-5
(rest as needed)
AMRAP 15:00
20 Push-ups
50 Squats
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CrossFit Competitor
For time:
10-9-8-7-6-5-4-3-2-1
Box Jump 24/20
(alternate with a partner)
Snatch
75% 2×2
80% 2×2
85% 1×1
90% 3×1
(rest as needed)
For time:
300m Row
500m Row
700m Row
500m Row
300m Row
(alternate with a partner)
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Weightlifting
Clean + Jerk
80% 1+1, 1+2
85% 1+1, 1+1
90% 1+1, 1+1
Power Snatch
75% 2×3
80% 2×2
85% 2×2
Drop Snatch
80% 2×3
85% 2×2
90% 3×1
“Only he who can see the invisible can do the impossible.”
~Frank L. Gaines
