CrossFit
5 rounds for total reps:
Handstand Push-ups
(rest 1:00)
AMRAP 10:00
10 Box Jumps 24/20
10 Wall Ball Shots 20/14
10 Burpees
__________________________________
CrossFit Competitor
3 rounds for time:
20 10′ Wall Ball Shots 20/14
10 GHD Sit-ups
Hang Clean
70% 2×2
75% 2×2
80% 3×1
based on clean 1rm
Front Squat
80% 2×3
85% 3×2
based on front squat 1rm
8 rounds for load:
40yard Dog Sled Push
(rest 1:00)
_________________________________
Weightlifting
Clean
70% 2×3
75% 3×2
Snatch Pull
90% 4×4
Bent Barbell Row
4×8 -choose weight-
Barbell Sit-ups
3×7 -choose weight-
“You can never cross the ocean until you have the courage to lose sight of the shore.”
