CrossFit
AMRAP 20:00
60 Double under
30 Air Squat
15 Burpee to 6″ reach
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Competitor
At a moderate load:
Every 1:00 for 10:00
3 Power Snatch (floating)
(constant load)
Back Squat
80% 1×3
(rest :30)
80% 1×3
(rest :45)
80% 1×3
(rest 1:00)
80% 1×3
(rest 1:00)
80% 1×3
For time:
21-15-9
Wall Ball Shot 20/14
Box Jump 24/20
8 rounds:
Min 1: 12/9 Calorie Row
Min 2: 12/9 Calorie Assault Bike
Min 3: 12 Burpee
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Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
Clean Pull from blocks (BK)
90% 1×3
100% 1×3
110% 2×3
Front Squat
70% 2×2
75% 1×1
80% 1×1
85% 2×1
Front Pulldown
10-8-6-6 -choose weight-
3 rounds:
15 Prone Incline Lateral Raise
15 Ring Row
“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.”
~Henry Ford
