CrossFit
3 rounds for total reps:
Handstand Push-ups
For time:
1 Rope Climb 12′
50 Push-ups
1 Rope Climb
40 Push-ups
1 Rope Climb
30 Push-ups
1 Rope climb
20 Push-ups
1 Rope Climb
10 Push-ups
1 Rope Climb
For time:
150 Double unders
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CrossFit Competitor
Clean
2×2 75%
1×2 80%
2×1 85%
2×1 90%
5 rounds for time:
7 Back Squat 225/155
7 Kettlebell Swings 70/44
~then~
35 Wall Ball Shots 30/20
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Weightlifting
Power Clean
80% 1×3
85% 2×2
90% 1×1
95% 1×1
PR
Clean Pull
100% 4×4
Front Squat
80% 2×3
85% 2×3
“Be like a postage stamp. Stick to one thing until you get there.”
~Josh Billings
