CrossFit
With a partner for time:
100 Calories on the Assault Bike
500m Row
100 Wall Ball Shots 20/14
1000m Row
100 Kettlebell Swings 53/35
500m Row
100 Ball Slams 20/14
(one person works at a time)
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CrossFit Competitor
For time:
30 Ring Muscle-ups
Back Squat
70% 1×3
80% 2×2
90% 2×1
95% 1×1
PR
AMRAP 7:00
7 Deadlifts 275/185
14 Pistols (alt legs)
21 Double unders (unbroken)
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Weightlifting
Clean
80% 2×2
85% 3×1
Rack Jerk
80% 2×2
85% 2×1
90% 2×1
Front Squat
80% 3×3
Press
4×5 -choose weight-
Strict T2B
3×10
