CROSSFIT
3 rounds:
5 Pull-up
10 Barbell Bent Over Row
15 Band Pull Apart
(alt. rounds with partner)
10 rounds for time:
7 Toe to Bar
14 Air Squat
21 Double Under
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COMPETITOR
5 rounds for total reps:
1:00 Ring Muscle-up
1:00 Devil Press 50/35
1:00 Rest
For load:
Strict Press 3-3-3-3-3
(make consistent increases)
For time:
1000m Ski Erg
10 Rope Climb
1000m Assault Bike
AMRAP 5:00
400m Assault Runner
100 Double Under
Max Plank Hold
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WEIGHTLIFTING
At a moderate load:
Clean from blocks (BK) 4×3
At a moderate load:
Clean Pull 4×4
At a moderate load:
Front Squat 4×4
At a moderate load:
Seated Row 3×12
Plank Hold
1x 1:00 (0)
“Freedom is the open window through which pours the sunlight of the human spirit and human dignity.”
~Herbert Hoover
