CrossFit
Skill
Pistol Squat
 
3 rounds for total reps:
AMRAP 3:00
30 Burpees to a plate
30 Wall Ball Shot
(rest 3:00 between AMRAP’s)
_____________________
 
Competitor
For load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
(add 10lbs/5lbs each set)
 
Back Squat
75% 2×3
85% 3×2
 
For time:
500m Row
(rest 1:30)
500m Row
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“Adding weight to a poor movement is like trying to put out a fire with gasoline”
~Grumpy Old Guy