CrossFit
For load:
Deadlift 3-3-3-3
 
12:00 AMRAP
3 DBall Over Shoulder 150/80
9 Push-up
15 Air Squat
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Competitor 1
At a moderate load:
Every 1:00 for 10:00
2 Front SquatJerk
(make consistent increases)
 
For load:
Every 1:00 for 10:00
1 Split Power Clean (blocks) + 1 Split Jerk
(add 10lbs/5lbs each set)
 
Front Squat
70% 2×3
75% 3×2
 
Record splits:
5-10-15-20-25
Calories on the ski erg
*follow each set with the same number of back extensions
(rest as needed between rounds)
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Competitor 2
Power Snatch
70% 2×3
80% 3×2
 
Thruster
75% 1.2.1
80% 2.1.2
85% 1.2.1
 
Front Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
 
AMRAP 30:00
750m Row
35 Sit-ups
750m Assault Air Runner
35 Kettlebell Swing 53/35
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“The poet doesn’t invent. He listens.”
~Jean Cocteau