CrossFit
For load:
Thruster 4×4
 
For time:
500m Row
9 DBall Over The Shoulder 150/100
5 Wall Walk
500m Row
7 DBall Over The Shoulder
3 Wall Walk
500m Row
5 DBall Over The Shoulder
1 Wall Walk
_____________________________________
 
Competitor
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 2×1
 
Back Squat
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
 
Nautilus Ab1
3×20
 
For time:
27-21-15-9
Thruster 95/65
Calorie Row
________________________________________
 
FitEssentials
For load:
8-8-5-5-5
Back Squat
Strict Chin-up
 
Partner Workout
AMRAP 12:00
15/10 Cal Row
KB Suitcase Hold while partner works.
(alternate rounds with partner)
___________________________________
 
Weightlifting
Snatch
80% 2×2
85% 2×1
 
Snatch Pull
100% 3×3
 
Front Squat
Build to a heavy set of 2
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“I doubt if you can have a truly wild party without liquor.”
~Carl Sandburg