CrossFit
For load:
Front Squat 3-2-2-1-1-1
(add 10lbs/5lbs)
3 rounds for time:
400m Run
10 Pull-ups
30 Box Jumps
10 Pull-ups
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Competitor 1
For time:
400m Run
For time:
150 Double unders
For time:
500m Row
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Competitor 2
For time:
400m Run
For time:
10-20-30-40-50-40-30-20-10
Double unders (unbroken)
For time:
500m Row
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Weightlifting
Block Clean (below knee)
80% 1×2
85% 1×2
90% 3×1
Clean Pull (max shrugs after final rep)
115% 4×3
Front Squat
85% 2×2
90% 2×1
Drop Snatch
4×3 -choose weight-
AMRAP (1:30)
Abmat situps
