CrossFit:
4 rounds for time:
500m Row
3:00 Recovery
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CrossFit Competitor
For load:
Dball Over the Shoulder 3-3-3-3-3
(rest 1:00)
For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-up
Kettlebell Swing 53/35
AMRAP 1:30
GHD Sit-ups
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Weightlifting
Power Clean:(based on your1RM power clean)
80% 3X3
90% 2X3
Push Press:
80% 2×3
90% 2×2
95% 2×1
100% 1×1
Back Squat:
80% 3×3
90% 2×2
“It is easy to dodge our responsibilities, but we cannot dodge the consequences of dodging our responsibilities.”
~Baron Josiah Stamp
