CrossFit
AMRAP 20:00
10 Thrusters 95/65
10 Box Jump Over 24/20
200m Run
(alternate rounds with partner)
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Competitor
No measure:
1 Mile Run
For load:
Every 1:00 for 10:00
2 Squat Clean
(add 10lbs/5lbs each set)
2 rounds for time:
30 Bar Facing Burpee
50 Double under
30 Toes to Bar
50 Calorie Row
30 Thruster 75/55
(rest 3:00 between rounds)
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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
105% 2×2
Front Squat
70% 1×2
75% 1×2
80% 1×2
85% 2×1
4 rounds:
8 Seated Row
15 Band Pull Apart
(alternate rounds with a partner)
3 rounds:
:20 Weighted Plank Hold
:40 Rest
“The most successful men in the end are those whose success is the result of steady accretion.”
~Alexander Graham Bell
