CrossFit
For load:
Dball Over the Shoulder 3-3-3-3-3
(rest as needed)
Every 1:00 for 10:00
Odd min: Handstand Push-ups
Even min: Strict pull-ups
(choose reps prior to start)
For time:
10-9-8-7-6-5-4-3-2-1
Push-ups
Sit-ups
Air Squat
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CrossFit Competitor
Not timed:
3 Legless rope climbs 12′
(rest as needed)
7 rounds for time:
15 Calorie Row
5 Axle Shoulder to Overhead 130/90
3 Bar Mu
Not timed:
3 Rope climbs 12′
(rest as needed)
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Weightlifting
Power Clean+Push Press
70% 1+2, 2+1
75% 1+1
80% 1+1, 1+1, 1+1
85% 1+1, 1+1
Deadlift
80% 5×5
Bench Press
6×6 -choose your weight-
“Really great people always see the best in others. It is the little man who looks for the worst and finds it.”
~Samuel Coleridge Taylor
