CrossFit
“Air Force”
For time:
20 Thrusters 95/65
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squat
20 Front Squat
(4 burpees every minute)
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Competitor 1&2
For load:
Every 1:00 for 10:00
1 Power Snatch
(add 10lbs/5lbs)
 
Back Squat
Work to a 1RM
 
3 rounds for time:
30 Calorie Row
40 Sit-ups
50 Steps Walking Lunge
60 Double unders
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Weightlifting
Block Snatch
80% 2×3
85% 3×2
 
Snatch Pull
4×3 -choose weight-
 
Front Squat
3×8 -choose weight-
 
3 rounds
10 Barbell Rows
10 Arnold Press
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“Well done is better than well said.”
~Benjamin Franklin