CrossFit
5 attempts for total accumulated time:
L-Sit Hold on Parallettes
(rest 1:00 between attempts)
3 rounds for time:
500m Row
20 Burpees Over the Rower
(alternate rounds with a partner)
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CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Halting Clean + 1 Hang Clean (above knee)
(add 10lbs/5lbs each set)
Back Squat
70% 1×3
75% 2×2
80% 1.2.1.2.1
AMRAP 8:00
2 Ring Muscle-ups
8 Pistols (alt legs)
2 Deadlifts 315/205
For time:
30 GHD Sit-ups
30 Toes to Bar
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Weightlifting
Snatch
70% 1×4
75% 1×3
80% 3×3
Clean (above knee)
85% 4×2
Clean Pull
100% 5×3
Press
4×5 -choose weight-
GHD Sit-ups
4×10 -choose weight-
