CrossFit
For load:
Weighted Pull-ups 3-3-3-3-3
(rest as needed)
3 rounds for time:
800m Run
(rest 2:00)
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CrossFit Competitor
Snatch
70% 2×3
75% 2×2
80% 2×1
For total reps:
Every 1:00 for 10:00
Odd min: CTB Pull-ups
Even min: 10′ Wall Ball 20/14
(pick reps. only score successful rounds)
2 rounds for time:
500m Row
20 Over the rower burpees
(rest 2:00)
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Weightlifting
Power Clean
80% 3×2
85% 2×2
Clean Pull
100% 4×3
Drop snatch
80% 3×3
85% 3×2
“I am a member of a team, and I rely on the team, I defer to it and sacrifice for it, because the team, not the individual, is the ultimate champion.”
~ Mia Hamm
