CrossFit
4 rounds for total reps:
:40 Ball Slam 20/14
:20 Rest
:40 Row for Calories
:20 Rest
:40 Russian Kettlebell Swing 70/53
:20 Rest
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Competitor
Clean
3 waves:
75% 1×1
80% 1×1
85% 1×1
Clean Pull
90% 4×4
No measure:
15 Incline Sit-up
30 Back Extension (45 degree)
15 Incline Sit-up
3 rounds for time: (slowest is score)
27 Double under (unbroken)
21 Calorie Ski Erg
15 Box Jump 24/20
9 Front Squat 185/125
(rest 3:00 between rounds)
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Weightlifting
At a moderate load:
Clean from Blocks (BK)
4×3 -choose weight-
At a moderate load:
Clean Pull
4×4 -choose weight-
At a moderate load:
Front Squat
4×3 -choose weight-
At a moderate load:
Single-Arm Row
12-10-8
At a moderate load:
Nautilus Rowing Torso
15-12-9
“Each generation imagines itself to be more intelligent than the one that went before it, and wiser than the one that comes after it.”
~George Orwell
