CrossFit
Rest
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Competitor 1&2
Rest
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Sleds
Complete the following workout twice. Rest as needed between rounds.
 
For load:
Add a plate after each shuttle. No rest between shuttles.
40yd Sled Push Shuttle 45lbs
40yd Sled Push Shuttle 90lbs
40yd Sled Push Shuttle 135lbs
40yd Sled Push Shuttle 180lbs
Etc….
(continue until you are unable to complete the shuttle without stopping)
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FitEssentials
3 rounds for load & reps:
5-8 Single-Leg Romanian Deadlift (each leg)
:30 Dips (add wt as able to complete 8+)
 
3 rounds for time:
16 DB Box Step-ups (alt legs)
12 Renegade Rows (alt arms)
400m Row
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Weightlifting
NHNF Snatch
Work up to Heavy 2
 
BTN Jerk + Jerk
Work up to Heavy 2+1
 
Pause Squats + Squat
65% 5(3+3)
 
Sled Push
8x 40yd
(same weight throughout, full recovery between pushes)
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“Age is a case of mind over matter. If you don’t mind, it don’t matter.” 
~Satchel Paige