CrossFit
For Load:
Thrusters 4-4-4-4-4
(make consistent increases)
 
“Nancy”
5 rounds for time:
400m Run
15 OH Squats 95/65
__________________________
 
Competitor 1
For load:
Every 1:00 for 10:00
2 Front Squat + 2 Jerk
(add 10lbs/5lbs each set)
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
 
For load:
Weighted Dip 8-5-5-3-3-3
*follow each set with 1 legless rope climb
 
10 rounds for time: (score is slowest time)
250m Row
(rest :30 between rounds)
___________________________
 
Competitor 2
Pause Snatch (:02 BK)
70% 1×3
75% 2×2
80% 3×1
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
 
For load:
Incline Press 8-5-5-3-3-3
*follow each set with 1 legless rope climb
 
5 rounds:
AMRAP 3:00
500m Row
Max Distance on Assault Air Runner
(rest 3:00 between rounds)
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“Adventure is worthwhile in itself.” 
~Amelia Earhart