CrossFit
For time:
20 Calorie Assault Air Runner
40 Pull-up
60 Thruster 75/55
80 Calorie Row
100 Double under
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Competitor
For reps:
:30 Strict Pull-up
:30 Rest
:30 Hand Release Push-up
:30 Rest
:30 Toes to Bar
:30 Rest
:30 Burpee to a 6″ reach
3 rounds:
3:00 to complete.
30/20 Cal Assault Bike
Strict Pull-up (match test set)
(rest with remaining time)
3 rounds:
3:00 to complete.
30/20 Calorie Ski Erg
Hand Release Push-up (match test set)
(rest with remaining time)
3 rounds:
3:00 to complete.
30/20 Cal Assault Bike
Toes to Bar (match test set)
(rest with remaining time)
3 rounds:
3:00 to complete.
30/20 Calorie Ski Erg
Burpee to a 6″ reach (match test set)
(rest with remaining time)
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Weightlifting Clean from blocks (BK)
70% 2×3
75% 3×2
Clean Pull
95% 4×4
Front Squat
70% 2×3
75% 3×2
Single-Arm Seated Row 8-8-8-8
4 rounds:
10 Standing Shrug
15 Band Pull Apart
4 rounds:
:30 Weighted Plank Hold
:30 Rest
“When I have fully decided that a result is worth getting I go ahead of it and make trial after trial until it comes.”
~Thomas A. Edison
