CrossFit
For load:
Every 2:00 for 10:00
5 weighted Pull-up
(make consistent increases. unbroken)
AMRAP 18:00
24 Lateral Ball Slam 20/14
18 Burpees to a plate
12 Calorie Row
(alternate with a partner after each exercise)
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Competitor 1
Floating Clean
70% 2×3
75% 3×2
For total reps:
Every 1:00 for 10:00
Odd min: Toes to Bar
Even min: GHD Sit-up
*start each minute with 20 double unders
(choose reps prior to start. unbroken)
9 rounds:
3 Deadlift 315/205
20yd Sled Push Shuttle 225/180
60yd Shuttle Run
(alternate rounds with a partner)
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Competitor 2
5 rounds for time: (slowest round is scored)
500m Row
(rest 1:00 between rounds)
Floating Power Clean
70% 2×3
75% 3×2
9 rounds:
3 Deadlift 365/245
20yd Sled Push Shuttle 270/225
60yd Shuttle Run
(alternate rounds with a partner)
For time:
200m Farmers Walk 70/53
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BodyStrong
AMRAP 1:30
Strict Pull-up
AMRAP 1:30
Row for Calories
AMRAP 1:30
Burpees over Rower
AMRAP 1:30
Calories on Ski Erg
AMRAP 1:30
Hand Release Push-up
AMRAP 1:30
Calories on Assault Bike
For total time:
Max Side Plank Hold on each arm
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Weightlifting
Clean + Jerk
70% 2+3, 2+3
75% 2+2, 3+2, 2+2
Clean Pull
90% 4×4
Front Squat
65% 2×8
70% 2×8
“It’s not what you look at that matters, it’s what you see.”
~Henry David Thoreau
~Henry David Thoreau
