CrossFit
For load:
Deadlift 5×1
 
8 rounds for total reps:
:20 Toes to Bar
:10 Rest
:20 Box Jump 24/20
:10 Rest
:20 Wall Ball Shot 20/14
:10 Rest
_______________________
 
Competitor
Not timed:
400m Run
21 Burpee
400m Run
15 Burpee
400m Run
9 Burpee
 
At a moderate load:
Overhead Squat 5-5-5-5-5
(make consistent increases)
 
10 rounds: (score is slowest round)
500m Row
(rest 1:00)
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“I will never be an old man. To me, old age is always 15 years older than I am.”
~Francis Bacon