CrossFit
“You vs Your Partner”
3 rounds for total calories rowed:
Partner 1 Rows for Cal in the time it takes Partner 2 to run 400m.
(rest 1:00)
Partner 2 Rows for Cal in the time it takes Partner 1 to run 400m.
(rest 1:00)
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CrossFit Competitors
For load:
Every 1:00 for 10:00
1 Power Clean & Jerk
For total Reps:
Every 1:00 for 10:00
Odd min: HSPU (deficit)
Even min: Rope Climb
5 rounds for time:
50 Yard Shuttle
5 Single Arm Dumbbell Snatches 80/60
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Weightlifting
Power Snatch:
70% 3×3
80% 3×3
Jerk:
70% 3×3
80% 3×3
85% 2×2
Back-Squat:
80% 3×3
90% 3×2
“Action makes more fortune than caution.”
~Luc DeClapiers
