CROSSFIT
For load:
Deadlift 3-3-3-3-3
(make consistent increases)
With a partner for time:
100 Kettlebell Swing 53/35
70 Burpee
30 Wall Walk
70 Burpee
100 Kettlebell Swing
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COMPETITOR
Romanian Deadlift
2×5(M) 3×3(MH)
For Load:
Weighted Narrow Pull-ups 5-3-3-1-1-1
(make consistent increases)
4 rounds for load:
12 Pullover
10 Seated Row
(alternate rounds with partner)
3 rounds:
AMRAP 3:00
21 Double Under
3 Bar Muscle-up
(rest 1:00 between AMRAP’s)
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WEIGHTLIFTING
Clean from blocks (AK)
70% 2X3
75% 3X2
Clean Pull
90% 2×3
100% 3×2
Leg Press
8(M) 8(MH) 8(H)
Hip Thrust
10(M) 10(MH) 10(H)
Reverse Hyper
2×15 (M)
“To begin, begin.”
~William Wordsworth
