CrossFit
Skill
Pull-up / C2B / Butterfly / Bar MU
3-5 reps of any drill every 1:00 for 10:00
2 rounds for time with a partner:
200m Farmer Carry 53/35
100’ Plate Push 45/35
50 Pull-ups
200m Farmer Carry 53/35
100’ Plate Push 45/35
50 Burpees
(share work anyhow)
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Competitor 1
For load:
Every 1:00 until you miss twice:
1 Power Snatch
(add 10lbs/5lbs each set)
For load:
Every 1:00 until you miss twice:
1 Thruster
(add 10lbs/5lbs each set)
5 rounds not timed:
30 Calorie Row
10 Calorie Assault Bike
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Competitor 2
Clean
70% 2×2
75% 1×2
80% 3×2
Deadlift
Build to a heavy set of 3
20 rounds not timed:
10 Calories Assault Air Runner
3 Step-up (each leg) 20″
1 DBall Over the Shoulder 150/100
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BodyStrong
AMRAP 10:00
5 Strict Pull-ups (10 Ring Rows)
10 Burpees
20 Box Step-ups
(rest 5:00)
AMRAP 10:00
5 Strict T2B
10 Push-ups
15 Air Squats
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Weightlifting
Clean + Jerk
80% 2×2
85% 1×2
90% 2×1
Clean Pull
3×3 -choose weight-
Front Squat
85% 2×3
90% 2×3
“An invincible determination can accomplish almost anything and in this lies the great distinction between great men and little men.”
~Thomas Fuller
~Thomas Fuller
