CrossFit:
5 rounds for time:
500m Row
(rest while your partner works)
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CrossFit Competitor
For load:
Wt Pull-up 3-3-3-3-3
(rest 2:00)
For load:
1.5 Press 3-3-3
(rest 2:00)
For time:
100 Bar Dips
(do 7 Box Jumps 24/20 at every break)
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Weightlifting
Front Squat:
75% 2×3
80% 2×3
85% 2×2
Clean Pull: (based on 1RM Clean)
90% 2×3
100% 2×2
+10kg 2×2
Push Press:
60% 2×3
70% 2×3
80% 2×2
90% 2×2
“Commitment with accountability closes the gap between intention and results.”
~Sandra Gallagher
