CROSSFIT
For total time: (teams of 3)
6 rounds – (each)
40yd Sled Push 135/90
(3 person relay)
5 rounds – (each)
10 DB Hang Clean & Jerk 50/35
30 Double Under
(3 person relay)
4 rounds – (each)
200m Run
(3 person relay)
3 rounds – (each)
2 Rope Climb
10 Thruster 95/65
(3 person relay)
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COMPETITOR
Push Press
2(L) 2(M) 2(MH) 2(H)
For total time:
3 rounds
15 Thruster 95/65
30′ HS Walk
(Rest 2:00)
3 rounds
15 Toe to Bar
30′ HS Walk
3 rounds:
8 Chest Press
12 Tricep Push-Down
(alternate rounds with partner)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Clean Pull
100% 3×3
Front Squat
70% 1×3
75% 1×3
80% 1×3
Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
Weighted Plank Hold
3x :15 (M)
“Adapt or perish, now as ever, is nature’s inexorable imperative.”
~H. G. Wells
