CrossFit
For time:
10 Burpees
20 Dball Over Shoulder 80/60
10 Burpees
30 Box Jumps 24/20
10 Burpees
40 Kettlebell Swings 53/35
10 Burpees
50 Ball Slams
10 Burpees
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CrossFit Competitor
Front Squat
2×3 80%
2×2 85%
3×1 90%
AMRAP 10:00
3 Axle Shoulder to Overhead 160/110
6 Toes to bar
9 Box Jumps 24/20
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Weightlifting
Snatch
80% 2×2
85% 2×2
90% 2×1
Power Clean
80% 2×3
85% 3×2
Front Squat
80% 2×3
85% 2×2
90% 2×2
“Don’t play for safety – it’s the most dangerous thing in the world.”
~Hugh Walpole
