CROSSFIT
At a moderate load:
Bench Press 12-12-12
*follow each set with 20 band pull apart
With a partner for time:
50-40-30-20-10
Calorie Row
Burpee to Plate
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COMPETITOR
2 Rounds for time:
40yd Yolk Carry 140/100
40yd Dball Carry 100/80
(1:00 rest)
20yd Yolk Carry 180/120
20yd Dball Carry 150/100
(3:00 rest)
AMRAP 15:00
15-10-5-15-10-5-etc…
Sit-up
Box Jump 24/20
Sit-up
Overhead Squat 95/65
3 rounds no measure:
1:00 Plank
:30 Side Plank (L)
:30 Side Plank (R)
:15 L-Hold
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×2
80% 2×2
Clean Pull
90% 2×3
100% 3×2
Machine Squat
8(L) 8(M) 8(MH)
Hip Thrust
12(L) 12(M) 12(MH)
“The best way to cheer yourself up is to try to cheer somebody else up.”
~Mark Twain
