CrossFit
For load:
Front Squat 5-5-5-5-5
(add 10lbs/5lbs)
10 rounds for time:
1 DBall Over the Shoulder 150/80
2 Wall Walks
3 Strict Pull-up
4 Burpee Broad Jumps 6’/4′
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CrossFit Competitor
Back Squat
75% 2×3
85% 3×2
“Odd Lactic Ladders”
7 rounds for total calories:
:10 Row
:50 Rest
:30 Row
:30 Rest
:50 Row
:10 Rest
PNF Stretch
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Weightlifting
Block Clean (below knee)
75% 2×3
80% 3×2
Clean Pull (max shrugs after final rep)
100% 4×4
Front Squat
80% 4×4
Drop Snatch
4×3 -choose weight-
AMRAP (1:30)
Abmat situps
