CrossFit
Rest
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Competitor 1&2
Rest
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Sleds
3 rounds for time:
40yd Sled Push Shuttle 225/180
80yd Shuttle Run
60yd Sled Push Shuttle
80yd Shuttle Run
80yd Sled Push Shuttle
(rest 3:00 between rounds)
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FitEssentials
3 rounds for reps:
:30 Lft leg Russian Box Step-up
:30 Rest
:30 Rt leg Russian Box Step-up
1:00 Rest
1:30 DB Manmakers – moderate
1:00 Rest
 
AMRAP 12:00
12 RKBS (moderate)
10 Goblet Squats
40m Single arm F/R Carry (each arm)
200m Row
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Weightlifting
Block Snatch
75% 4×1 (1:30 rest)
80% 1×1
85% 1×1
90% 1×1
 
Block Clean
75% 4×1 (1:30 rest)
80% 1×1
85% 1×1
90% 1×1
 
4 rounds (choose weight)
40yd Sled Drag
40yd Reverse Sled Drag
20yd Sled Push
20yd Reverse Sled Pull
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All things must come to the soul from its roots, from where it is planted.
~Saint Teresa of Avila