CROSSFIT
With a partner for time:
2000m Row
50 Single-Arm DB Thruster 50/35
100 Double Under
1000m Row
70 DB Snatch 50/35
100 Double Under
500m Row
90 DB Lunge 50/35
100 Double Under
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COMPETITOR
“Death By Bar Muscle-up”
Every 1:00 until failure…
1 Bar Muscle-up (add 1 each round)
*20 Double Under every minute
Strict Press
2(L) 2(M) 2(MH) 2(H)
For time:
6-9-12-9-6
Burpee Over Bar
Front Squat 185/125
Handstand Push-up
8 Rounds for distance + time:
:20 Ski Erg / Assault Bike
:10 Rest
:20 L-Sit
:10 Rest
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WEIGHTLIFTING
Clean from blocks (BK)
70% 4×3
Clean Pull
90% 4×4
Front Squat
70% 4×4
Seated Row
15(L) 12(M) 10(MH) 8(H)
Front Pulldown
15(L) 12(M) 10(MH) 8(H)
Weighted Plank Hold
1x 1:00 (M)
“Let your tongue speak what your heart thinks.”
~Davy Crockett
