CrossFit
3 rounds for Calories + Reps:
1:00 Airdyne
1:00 Rest
1:00 Russian KBS 53/35
1:00 Rest
1:00 Airdyne
1:00 Rest
1:00 Sit-up
1:00 Rest
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CrossFit Competitor
Front Squat
70% 2×2
75% 2×2
80% 2×2
For total reps of Muscle-ups:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: 2 Hang Squat Clean 205/125
(choose reps prior to start. only score successful rounds.)
3 rounds for time:
1000m Row
(alternate rounds with partner)
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Weightlifting
Snatch
70% 2×3
80% 2×2
85% 2×2
Clean Pull
100% 2×3
+10kg 3×2
Romanian Deadlift
4×5 -choose your weight-
“Whenever you are asked if you can do a job, tell them, ‘Certainly I can’ – and get busy and find out how to do it.”
~Theodore Roosevelt
