CrossFit
5 rounds for time:
20 Calorie Row
15 Wall Ball Shots 20/14
20 Double unders
5 Power Clean 155/105
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Competitor 1
Thruster (from rack)
5×5 (choose a weight that allows you to complete all sets)
*follow each set with 10 GHD Sit-ups
Deadlift
Work to a heavy set of 8 (t&g)
(get to the heavy set of 10 in as efficient manner as possible)
Sled Push
30yrd Shuttle (15yrd out and back)
(add 45lbs every shuttle. continue until failure. work back down)
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Competitor 2
Not timed:
20 Strict CTB Pull-ups
3:00 Assault Bike
30 Kipping CTB Pull-ups
3:00 Assault Bike
40 Butterfly CTB Pull-ups
5 rounds for load:
1 Clean + 1 Front Squat + 1 Jerk
(make consistent increases)
For time:
500m Row
(rest 3:00)
For time:
20 Front Squats 205/135
30 Strict Handstand Push-ups
40 Pistols (alt leg)
(rest 3:00)
For time:
500m Row
(Rest 3:00)
For time:
20 Dumbbell Thrusters 50/35
30 Toes to Bar
40 Single-Arm Dumbbell Snatches 50/35
(rest 3:00)
For time:
500m Row
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Weightlifting
Block Clean
85% 2×2
90% 2×1
Clean Pull
4×3 -choose weight-
Back Squat
85% 2×3
90% 2×2
4 Rounds -choose weight-
10 Neutral Grip Cable Rows
15 Barbell Curls
20 Abmat Sit-ups
“To thine own self be true, and it must follow, as the night the day, thou canst not then be false to any man.”
~William Shakespeare
~William Shakespeare
