CROSSFIT
With a partner for time:
3 rounds – (each)
40yd Sled Push 135/90
200m Run
25/18 Hand Release Push-up
(alternate rounds with partner)
3 rounds – (each)
40yd Sled Pull 90/45
200m Run
25 Box Jump Over 24/20
(alternate rounds with partner)
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COMPETITOR
For load:
Strict Press
1(L) 1(M) 1(MH) 1(H)
*focus on movement, not weight
For total reps:
Every 1:00 for 15:00
Min 1 – Ring Muscle-up
Min 2 – Deficit HSPU 4/2″
Min 3 – Double Under
(choose reps prior – unbroken)
AMRAP 15:00
10-9-8-7-6-5-4-3-2-1
Hand Release Push-up
Toe to Bar
Wall Ball 20/14
4 rounds:
8-12 Seated Dip
8-12 Tricep Push-down
(alternate rounds with partner)
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WEIGHTLIFTING
Clean from blocks (BK)
70% 2×3
75% 3×2
Clean Pull
90% 4×4
Front Squat
70% 2×3
75% 3×2
Seated Row
12(L) 10(M) 8(MH) 6(H)
Front Pulldown
12(L) 10(M) 8(MH) 6(H)
Weighted Plank Hold
2x :30 (M)
“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.”
~Mark Twain
