CROSSFIT
3 rounds:
10 DB Gorilla Row
10 DB Rear Delt Fly
10 DB Curl
(alt. rounds with partner)
For time:
30 Pull-up
50 Double Under
9 Wall Walk
20 Pull-up
50 Double Under
7 Wall Walk
10 Pull-up
50 Double Under
5 Wall Walk
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COMPETITOR
3 rounds for distance:
AMRAP 3:00
500m Row
Handstand Walk
(rest 1:00 between AMRAP’s)
Strict Press
6(L) 6(M) 6(MH) 6(H)
For time:
500m Assault Runner
3:00 Forearm Plank
1:00 L-Sit Hold
AMRAP 20:00
20 Burpee to 6″
20 DB Snatch 50/35
20 GHD Sit-up
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WEIGHTLIFTING
Snatch
Build to 1RM
Clean & Jerk
Build to 1RM
“I just love working hard. I love being part of a team; I love working toward a common goal.”
~Tom Brady
