CrossFit
For time in teams of 3:
400m Burden Run (1 log)
80 Pull-ups (static hang)
160 Double unders (wall sit)
80 Burpees (plank)
400m Burden Run (1 log)
(one person works/one does static hold/one rests)
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CrossFit Competitor
2 rounds for time:
500m Row
400m Run
50 Double unders
PNF Stretch
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Weightlifting
Front Squat
85% 3×3
90% 2×2
Power Clean + Power Jerk
80% 2+2, 2+2,
85% 2+1, 2+1,
90% 2+1, 2+1
Snatch Deadlift (slow)
100% 4×3
Snatch Grip Push Press
4×4 -choose weight-
Barbell Situps
4×5 -choose weight-
“The best way to cheer yourself up is to try to cheer somebody else up.“
~Mark Twain
