CrossFit
At a moderate load:
Bench Press 10-10-10
*follow each set with 10 bent row
 
“Helen”
3 rounds for time:
400m Run
21 KB Swing 53/35
12 Pull-up
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Competitor
For time:
80 Calorie Row
(rest 2:00)
60 Calorie Row
(rest 1:30)
40 Calorie Row
(rest 1:00)
20 Calorie Row
(rest 1:00)
80 Calorie Row
 
For time:
21-15-9
Burpee to a 6″ reach
Toes to Bar
Handstand Push-up
 
5 rounds for total calories:
:09 Assault Bike for Calories
200m Recovery Jog
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Aerobic Capacity
3 rounds:
5:00 Row for Cals
(rest 5:00 between rounds)
*during rest accumulate 1:00 side plank (each arm)
 
Not timed:
400m Single-Arm Farmer’s Carry (switch arms every 50m)
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Weightlifting
Block Snatch
75% 5×2
 
Block Clean
75% 5×2
 
Push Press
75% 4×3
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“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”
~Thomas A. Edison