CROSSFIT
“Partner Boat Race”
3 Rounds for time:
1000m Row
800m Run
(share work any way)
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COMPETITOR
With a partner for time:
200m Farmer Carry 70/53
200m Rack Carry 70/53
200m Farmer Carry 70/53
(share work any way)
For total time:
5 rounds:
10 DB Snatch 50/35 (alt. arms)
15 Wall Ball 20/14
~then~
5 rounds:
10 DB Step-up 50/35 (one DB)
15 Burpee
For time:
30 GHD Sit-up
30 GHD Back Extension
30 Weighted Sit-up (25lbs)
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WEIGHTLIFTING
Clean from blocks (BK)
70% 3×3
Clean
75% 2×2
80% 3×1
Clean Pull
90% 2×3
100% 3×2
Machine Squat
8(L) 8(M) 8(MH)
Hip Thrust
12(L) 12(M) 12(MH)
“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.”
~Ralph Waldo Emerson
