CrossFit
For load:
Deadlift 5×5
(constant load)
 
3 rounds for time:
400m Run
30 Single-Arm Dumbbell Snatch 50/35
30 Wall Ball 20/14
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Competitor 1&2
For reps + calories:
Min: 0:00-3:00
Row for calories
Min: 3:00-4:00
1 Power Snatch every :10 135/95
Min: 4:00-5:00
Weight Change
Min: 5:00-7:00
1 Power Snatch every :20 155/105
Min: 7:00-8:00
Weight Change
Min 8:00 until you miss: (cap 15:00)
1 Power Snatch every :30 185/125
 
For reps + calories:
Min: 0:00-3:00
Row for calories
Min: 3:00-4:00
1 Power Clean every :10 185/125
Min: 4:00-5:00
Weight Change
Min: 5:00-7:00
1 Power Clean every :20 205/135
Min: 7:00-8:00
Weight Change

Min 8:00 until you miss: (cap 15:00)
1 Power Clean every :30 225/155
 
For reps + calories:
Min: 0:00-3:00
Row for calories
Min: 3:00-4:00
1 Back Squat every :10 225/155
Min: 4:00-5:00
Weight Change

Min: 5:00-7:00
1 Back Squat every :20 275/185
Min: 7:00-8:00
Weight Change

Min 8:00 until you miss: (cap 15:00)
1 Back Squat every :30 315/205
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“The sharp employ the sharp.”
~Douglas William Jerrold