CrossFit
For load:
Every 1:00 for 10:00
Odd min: 12 Front Rack Lunge (alt legs)
Even min: 12/9 Calorie Row
 
“Grace”
For time:
30 Clean & Jerk 135/95
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Competitor
For load:
Every 1:00 for 10:00
2 Split Power Clean (blocks bk) + 2 Split Jerk
(add 10lbs/5lbs each set)
 
Clean + Jerk
70% 2(2+2)
75% 2(2+2)
 
Back Squat
60% 1×8
65% 1×8
70% 2×8
 
6 rounds for time: (record each split)
10 Calorie Assault Bike
10 Toes to Bar
(rest 2:00 between rounds)
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FitEssentials
3 rounds for reps:
:30 Lt Leg Step-up
:30 Rest
:30 Rt Leg Step-up
1:00 Rest
1:30 DB Manmakers
1:00 Rest
 
AMRAP 14:00
12 Russian Kettlebell Swing
10 Goblet Squat
40m Single-Arm Farmer’s Carry (each arm)
400/300m Row
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
Eccentric Snatch Pull (:06)
90% 2×1
100% 2×1
 
Back Squat
75% 1×3
80% 1×3
85% 3×1
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“Though she be but little, she is fierce.”
~William Shakespeare