CROSSFIT
For load:
Weighted Dip 5-5-5-5-5
(make consistent increases)
10 rounds for reps + calories:
1:00 Row for Calories
:15 Rest
:30 Sit-up
:15 Rest
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COMPETITOR
No measure:
5k Assault Bike
For time:
70 Hand Release Push-up
60 Calorie Row
50 Toes to Bar
40 Wall Ball 30/20
30 C2B Pull-up
No measure:
21-15-9
GHD Sit-up
Reverse Hyper
200m Jog
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WEIGHTLIFTING
Clean from blocks (BK)
75% 4×3
Deficit Clean Pull
80% 4×4
Hip Thrust 15-12-10-8
Leg Press 15-12-10-8
Reverse Hyper 3×15
“Let us be of cheer, remembering that the misfortunes hardest to bear are those which never come.”
~Amy Lowell
