CrossFit:
6 rounds for load: (don’t let go of the bar during each round)
6 Deadlifts
6 Bent rows
6 Hang Power Cleans
6 Thrusters
6 Split Squats (each leg)
6 Good mornings
(rest 1:30 between rounds)
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CrossFit Competitor
For load:
Weighted Bar Dip 7-5-3
(rest as needed)

For total reps:
Every 1:00 for 10:00
Odd Min: Bar Muscle-ups
Even Min: Handstand Push-ups

“Annie”
For time:
50-40-30-20-10
Double unders
Sit-ups
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Weightlifting
Rest

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“Yesterday is but today’s memory, and tomorrow is today’s dream.”
~Khalil Gibran