CrossFit
Rest
_____________
 
Competitor 1&2
Rest
______________
 
Sleds
With a partner for time:
400m Sled Pull 135/90
400m Sled Push 135/90
400m Sled Pull 135/90
(share work anyhow)
______________
 
FitEssentials
For load:
Superset
10-8-6
Single-arm DB Thruster (each arm)
Renegade Row (each arm)
 
AMRAP 8:00
8 Ring Rows (Adv: False Grip)
16 Lateral Box Step-over
:20 Dip Support (Adv: L-sit)
 
3 rounds not scored:
:30 Forearm Plank (Adv: Plank Shoulder Taps)
:30 Rest
______________
 
Weightlifting
Close Grip Snatch
4×2 -choose weight-
 
BTN Jerk + Jerk
4(1+1) -choose weight-
 
4 rounds:
40yd Sled Push Shuttle
(decrease weight prior to reverse sled pull)
40yd Reverse Sled Pull Shuttle
(Full recovery between rounds)
27845788_10210401544023678_524078758_o
“Experience is not what happens to you; it’s what you do with what happens to you.” 
~Aldous Huxley