CROSSFIT
For quality:
15-12-9
V-up
Back Extension
Bicycle Crunch (each side)
“That isn’t Annie”
For time:
20 Double Under
25 Sit-up
20 Double Under
400m Run
35 Double Under
50 Sit-up
35 Double Under
400m Run
50 Double Under
75 Sit-up
50 Double Under
____________________________
COMPETITOR
For quality:
15-12-9
V-up
Back Extension
Bicycle Crunch (each side)
“That isn’t Annie”
For time:
20 Double Under
25 Sit-up
20 Double Under
400m Run
35 Double Under
50 Sit-up
35 Double Under
400m Run
50 Double Under
75 Sit-up
50 Double Under
_______________________
WEIGHTLIFTING
Clean from blocks (BK)
70% 2×3
75% 3×2
Front Squat
70% 4×4
Clean Pull
90% 4×4
Hack Squat
12(L) 10(M) 8(MH)
Weighted Plank Hold
3x :20 (MH)
“All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident.”
~Arthur Schopenhauer
