7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
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Upper Body (9a)
3 rounds:
No rest between exercises.
8-12 Super Incline Press
8-12 Pec Deck
8-12 Seated Dip
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Hi Row
8-12 Pullover
8-12 Low Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Chest Press
8-12 Lateral Raise
8-12 Shoulder Press
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Seated Row
8-12 Prone Incline Rear Delt Raise
8-12 MAG Bar Front Pulldown
(alternate rounds with a partner)
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Weightlifting (8a)
Snatch
85% 1×1
90% 1×1
95% 1×1
 
Clean & Jerk
85% 1×1
90% 1×1
95% 1×1
 
Back Squat
85% 2×2
90% 2×1