CrossFit
For time:
15′ Rope Climb 1-2-3-2-1
(alternat with partner)
For load:
Bent Barbell Row 4×8
(rest as needed)
For time:
15 Thrusters 75/55
15 Hang Power Cleans
15 Shoulder to Overhead
15 Deadlifts
12 Thrusters
12 Hang Power Cleans
12 Shoulder to Overhead
12 Deadlifts
9 Thrusters
9 Hang Power Cleans
9 Shoulder to Overhead
9 Deadlifts
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CrossFit Competitor
For time:
20 Box Jumps 24/20
40 Calories on Assault Bike
60 Double unders
800M Run
60 Double Unders
40 Calories on Rower
20 Box Jumps 24/20
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Weightlifting
Power Snatch
75% 1×3
80% 2×2
85% 1.2.1
90% 1×1
Clean Pull
100% 2×3
+10kg 3×2
“The true test of a man’s character is what he does when no one is watching.”
~John Wooden
