CROSSFIT
3 rounds for time:
400m Run
25 Wall Ball 20/14
15 KB Swing 53/35
5 Wall Walk
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COMPETITOR
Push Press
4(L) 4(M) 4(MH) 4(H)
For reps:
Every 1:00 for 15:00
Min 1: 15/10 Calorie Assault Bike
Min 2: Ring Muscle-up
Min 3: Rest
*score is total number of RMU
For time:
5 Calorie Row
10′ Handstand Walk
10 Calorie Row
20′ Handstand Walk
15 Calorie Row
30′ Handstand Walk
20 Calorie Row
40′ Handstand Walk
25 Calorie Row
50′ Handstand Walk
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×2
Clean Pull
90% 2×3
100% 2×2
Front Squat
70% 1×3
75% 1×3
80% 2×2
Bent Barbell Row
8(L) 8(M) 8(MH)
Weighted Plank Hold
3x :15 (M)
“Adopt the pace of nature: her secret is patience.”
~Ralph Waldo Emerson
