CROSSFIT
For load:
Strict Press 5-3-2-2-2
(make consistent increases)
With a partner for time:
4 Rope Climb
50 Toe to Bar
3000m Row
50 Toe to Bar
4 Rope Climb
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COMPETITOR
2 Rounds no measure:
45′ Handstand Walk
:30 L-Sit Hold
Bench Press
50% 1×8
55% 1×5
60% 1×3
65% 1x Max Rep
For time:
27-21-15-9
Handstand Push-up
Russian KB Swing 70/53
No measure:
2000m Ski Erg
(1:00 easy pace / :15 fast pace)
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WEIGHTLIFTING
Clean from blocks (BK)
70% 4×3
Clean Pull
90% 4×4
Bulgarian Split Squat
3×8 (M)
Leg Press
3×12 (M)
Reverse Hyper
2×20 (M)
“Learning how to be still, to really be still and let life happen – that stillness becomes a radiance.”
~Morgan Freeman
