CrossFit
Bench Press
Build to a heavy set of 5
100% of heavy set: 4,3,2,1
*follow each set with 1 rope climb

For time:
35 Weighted Sit-up 25lbs
35 Toes to Bar

10 rounds for time:
10 Kettlebell High Pulls 70/53
10 Push-ups
_______________________

Competitor 1
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1 -choose weight-

Block Snatch Pull + Block Snatch
Build to a heavy set of 2+2
85% of heavy set: 3(2+1)

AMRAP 3:00
9 DBall over the shoulder 150/80
12 Dumbbell Thrusters 50/35
15 GHD Sit-ups
Max Calories on the Assault Bike

(rest 3:00)

AMRAP 5:00
9 DBall over the shoulder
12 Dumbbell Thrusters
15 GHD Sit-ups
Max Calories on the Assault Bike

(rest 3:00)

AMRAP 7:00
9 DBall over the shoulder
12 Dumbbell Thrusters
15 GHD Sit-ups
Max Calories on the Assault Bike
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Competitor 2
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1 -choose weight-

Block Snatch Pull + Block Snatch
Build to a heavy set of 2+2
85% of heavy set: 3(2+1)

Snatch Pull
3×3 -choose weight-

For time:
21 Front Squats 135/95
500m Row

(rest 3:00)

15 Front Squats 155/105
500m Row

(rest 3:00)

9 Front Squats 185/125
500m Row

(rest 3:00)

6 Front Squats 205/135
500m Row

(rest 3:00)

3 Front Squats 225/155
500m Row
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Weightlifting
Front Squat
Test 5rm

Power Snatch
75% 4×2

3-Position Snatch Pull
3×3 -choose weight-

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~Jimmy Johnson