CROSSFIT
For load:
Weighted Dip 8-5-3-1-1-1
(make consistent increases)
With a partner for time:
200m Farmer Carry 53/35
150 KB Swing 53/35
200m Farmer Carry 53/35
150 Box Jump 24/20
200m Farmer Carry 53/35
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COMPETITOR
For total rounds:
Every 1:00 until failure…
500/400m Assault Bike
For time:
500m Row
75 Wall Ball 20/14
100′ HS Walk
(5:00 Rest)
100′ HS Walk
75 Wall Balls 20/14
500m Row
For total rounds:
Every 1:00 until failure…:
20 L-Sit
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×1
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Hip Thrust 2×12
Leg Press 2×15
Reverse Hyper 2×20
“The more that you read, the more things you will know. The more that you learn, the more places you’ll go.”
~Dr. Seuss
