CrossFit
Rest
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Competitor 1&2
Rest
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Sleds
Speed is the priority:
5x 10yd Sled Push 315/270
4x 20yd Sled Push 270/225
3x 30yd Sled Push 225/180
2x 40yd Sled Push 180/135
(rest as needed)
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FitEssentials
For load & reps:
Sumo Deadlift 6-6-4-4-4
*follow each set with a :30 AMRAP of dips
 
4 rounds for reps + cals:
:30 Box Step-up (alt legs)
:30 Rest
:30 Single-Arm Sumo Deadlift High-pull (alt arms)
:30 Rest
:30 Burpee
:30 Rest
:30 Row for calories
:30 Rest
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Weightlifting
Block Snatch
75% 4×1 (1:30 rest)
80% 3×1 (1:30 rest)
 
Block Clean
75% 4×1 (1:30 rest)
80% 3×1 (1:30 rest)
 
6 rounds:
40 yd sled push
-walk back recovery-
40 yd reverse sled drag
- full recovery -
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“Men, like bullets, go farthest when they are smoothest.”
~Jean Paul