CrossFit
4 rounds for load:
3 Eccentric Chin-up (:08 ecc)
10 Gorilla Row
(alternate rounds with a partner)
3 rounds:
400m Run
9 Handstand Push-up
15 Toes to Bar
21 Kettlebell Swing 53/35
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Competitor
For time:
400m Run
9(Clean + Hang Clean + Thruster) 115/75
400m Run
7(Clean + Hang Clean + Thruster) 135/95
400m Run
5(Clean + Hang Clean + Thruster) 155/105
9-15-21
Incline Sit-up
Toes to Bar
For time:
70-50-30
Calorie Row
Double under
Air Squat
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Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Hip Thrust 3×12
3 rounds:
10 Leg Extesnison
10 Dynabody Super Squat
Sorenson Hold 2x :20
(add weight if ready)
“A superior man is modest in his speech, but exceeds in his actions.”
~Confucius
