CrossFit
With a partner for time:
50-40-30-20-10
Calorie Row
Box Jump Over 24/20
Sit-up
*follow each round with 200m Farmer Carry 70/53
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Competitor
For load:
Push Press (rebounding) 3-3-3-3-3
*follow each set with 1 rope climb.
With a partner for time:
50-40-30-20-10
Calorie Row
Box Jump Over 24/20
Sit-up
*follow each round with 200m Farmer Carry 70/53
______________________________________________________
Weightlifting
Clean from blocks (BK)
70% 1×3
75% 2×2
80% 3×1
Clean Pull
90% 2×3
100% 3×2
Front Squat
70% 1×3
75% 1×3
80% 3×2
Single-Arm Seated Row
8-8-6-6
4 rounds:
12 Standing Shrug
15 Band Pull Apart
4 rounds:
:30 Weighted Plank Hold
:30 Rest
“If there’s a book you really want to read, but it hasn’t been written yet, then you must write it.”
~Toni Morrison
