CrossFit
For time:
20 Pass Throughs
30 Walking Lunge (each foot)
20 Ring Push-ups
30 Pull-ups
20 Burpees
30 Wall Ball Shots 20/14
20 Toes to Bar
30 Kettlebell High Pulls 70/44
20 Push-ups
30 Air Squats
20 Ball Slams 20/14
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CrossFit Competitor
Front Squat
70% 1×3
75% 2×2
80% 3×1
For time:
400m Run
21 Toes to Bar
400m Run
15 Toes to Bar
400m Run
12 Toes to Bar
PNF Stretch
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Weightlifting
* Rest for non-competitors *
Snatch
70% 2×3
75% 3×2
Clean + Jerk
70% 2+2, 2+2
75% 1+1, 1+1, 1+1
Snatch Pull
80% 3×3
