CrossFit
3 rounds for time:
400m Run
25 Pull-ups
50 Air Squats
25 Hand Release Push-ups
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Competitor 1&2
Bench Press
Work to a heavy set of 3
85% of heavy set 5×3
*follow each set with 3 bar muscle-ups
 
Strict Press
Work to a heavy set of 3
85% of heavy set 5×3
*follow each set with 3 DBall Over the Shoulder 150/100
 
9 rounds for time:
7 CTB Pull-ups
9 Russian Kettlebell Swings 70/53
11 Calories on The Assault Bike
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Weightlifting
Rest
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“Courage is grace under pressure.”
~Ernest Hemingway