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.
10 Super Incline
6 Tempo Pec Deck (:04 eccentric)
10 Chest Press
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
10 High Row
6 Tempo Rowing Torso (:04 eccentric)
12 Low Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
10 Shoulder Press
6 Tempo Lateral Raise (:04 eccentric)
10 Nautilus Multi-Triceps
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
10 MAG Bar Pulldown
6 Tempo Pullover (:04 eccentric)
10 Nautilus Multi-Biceps
(alternate rounds with a partner)
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Weightlifting
Snatch
85% 2×2
90% 2×1
85% 1×1
 
Clean + Jerk
85% 2(2+2)
90% 2(1+1)
85% 1(1+1)
 
Back Squat
90% 3×2