CrossFit
At a moderate load:
Overhead Squat 10-10-10
 
“Diane”
For Time:
21-15-9
Deadlift 225/155
HSPU
_____________________
 
Competitor
For load:
Thruster 5-5-5-5-5
(make consistent increases)
 
5 rounds for time:
7 Deadlift 225/155
35 Double under
7 Bar Facing Burpee
 
3 rounds not timed:
10 Incline Sit-up
15 Back Extension (45 degree)
20 Nautilus Ab1
 
5 rounds for time: (slowest is score)
750m Row
(rest 1:00)
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“You can’t pick cherries with your back to the tree.”
~John N. Mitchell