CrossFit
For time:
30 Calories on The Assault Bike
50 Sit-ups
30 Deadlifts 275/185
50 Sit-ups
30 Over the Box Jumps (may use hands) 20″
___________________
Competitor 1&2
Clean from blocks (AK)
75% 1×3
80% 2×2
85% 3×1
*follow each set with :10 handstand hold
Deadlift
Build to a heavy set of 3 (T&G)
90% of heavy set 5.4.3.2.1
*follow each set with 50 double unders
For time:
100yrd Farmers Walk 70/53
50 Calorie Row
100yrd Farmers Walk 70/53
50 GHD Sit-ups
100yrd Farmers Walk
50 Burpees to a plate
100yrd Farmers Walk
____________________
Weightlifting
Block Clean
80% 3×2
85% 3×1
(2:00 rest)
Clean Pull
4×4 -choose weight-
Back Squat
4×4 -choose weight-
AMRAP 1:00
ABMAT Sit-ups
“Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen.”
~Winston Churchill
~Winston Churchill
