CrossFit
8 rounds for time: (slowest is score)
200m Run
15/10 Push-up
10 Kettlebell Swing 53/35
(start rounds every 4:00)
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Competitor
For total reps:
Every 1:00 for 10:00
Odd min: GHD Sit-up
Even min: Burpee to a Plate
(choose reps prior to start)
6 rounds for time: (slowest is score)
500m Row
5 Power Clean 185/125
5 Shoulder to Overhead 185/125
(start rounds every 4:00)
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Weightlifting
Clean
70% 2×2
75% 1×1
80% 1×1
85% 2×1
80% 2×2
Clean Pull
100% 3×3
Front Squat
70% 2×2
75% 1×1
80% 1×1
85% 2×1
75% 2×3
“The ultimate judge of your swing is the flight of the ball.”
~Ben Hogan
