CrossFit
For load:
Weighted Pull-up 5-5-5-5-5
(rest as needed)
3 rounds for time:
30 Push-ups
30 American Kettlebell Swings 53/35
For time:
50 Air Squats
100 Double unders
50 Air Squats
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CrossFit Competitor
For time:
2-3-2-3-2
Rope Climb
(alternate with partner)
Thruster
70% 2×2
75% 2×2
80% 2×1
3 rounds for Calories:
1:00 Airdyne
1:00 Rest
1:00 Row
1:00 Rest
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Weightlifting
Power Snatch
80% 2×3
85% 3×2
Clean Pull
100% 2×3
+10kg 2×3
+15kg 2×2
Front Squat
2×3 80%
2×2 85%
2×1 90%
“It is by logic that we prove, but by intuition that we discover.”
~Henri Poncare
