CrossFit
For load:
Deadlift 3-2-2-1-1-1
(add 20lbs/10lbs each set)

For time:
400m Run
25 Pull-ups
50 Push-ups
75 Squats
400m Run
75 Squats
50 Push-ups
25 Pull-ups
400m Run
___________________

CrossFit Competitor
Power Clean + Push Press
70% 2+2
75% 2+2
80% 1+1, 1+1, 1+1

For time:
800m Run
~then~
2:00 to establish:
2RM Shoulder to Overhead

For time:
15 Back Squats 155/110
30′ Hand walk
30 T2B
30′ Hand walk
15 Back Squat
30′ Hand walk
____________________

Weightlifting
Rest

10872612_10152673430672946_1011360447_n