CrossFit & Competitor
With a partner for time:
2x 400m Run (each)
-then-
2 rounds (each)
30 DB Walking Lunge 50/35 (one DB)
30 DB Snatch 50/35
(alternate rounds with partner)
-then-
2x 400m Run (each)
-then-
2 rounds (each)
30 Toes to Bar
30 Box Jump 24/20
(alternate rounds with partner)
___________________________________
Weightlifting
Clean
70% 1×3
75% 2×2
80% 5×1
Clean Pull
100% 3×3
Front Squat
70% 1×3
75% 1×3
80% 2×3
4 rounds:
10 Seated Row
15 Band Pull Apart
(alternate rounds with a partner)
4 rounds:
:20 Weighted Plank Hold
:40 Rest
“I tell everyone in the world that I have always been the best father I could be and that I was the worst husband. Wooo!”
~Ric Flair
