CROSSFIT
Close Grip Bench Press
4(L) 4(M) 4(MH) 4(H)
“Something’s Wrong With Cindy”
AMRAP 20:00
5-10-15-20…. (start back at 5)
Pull-up
Push-up (x2 reps)
Air Squat (x3 reps)
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COMPETITOR
Push Press
1(L) 1(M) 1(MH) 1(H)
For time:
3-6-9-6-3
Power Clean 155/105
Strict Handstand Push-up
*30 Double Under after each round
4 rounds:
8 Chest Press
8 DB Fly
(alternate rounds with a partner)
For time:
3:00 Plank
1:30 L-Hold (hanging)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Bent Barbell Row
10(L) 8(M) 6(MH) 4(H)
Weighted Plank Hold
3x :15 (M)
“Success is a science; if you have the conditions, you get the result.”
~Oscar Wilde
