CrossFit
Rest
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Competitor 1&2
Rest
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Sleds
With a partner:
5 x 20yd Sled Push Shuttle 315/270
400m Recovery Jog
4 x 40yd Sled Push Shuttle 270/225
400m Recover Jog
3 x 60yd Sled Push Shuttle 225/180
400m Recovery Jog
2 x 80yd Sled Push Shuttle 180/135
(alternate shuttles with partner)
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FitEssentials
For load:
Axle Front Squat 10-10-10
*complete :30 ring rows or strict pull-ups after each set
 
3 rounds:
AMRAP 3:00
4 Get-ups (Adv: Med Ball)
8 Ball Slams
(rest 2:00 between AMRAP’s)
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Weightlifting
Snatch
70% 4×1
 
Clean + Jerk
70% 4(1+1)
 
Partner Stretches

AO17
“Knowledge speaks, but wisdom listens.”
~Jimi Hendrix