CrossFit
At moderate load:
Bench Press 12-12-12
 
“Annie”
For Time:
50-40-30-20-10
Double Under
Sit-up
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Competitor
4 rounds for total calories:
:12 Assault Bike for Calories
200m Recovery Jog
 
AMRAP 7:00
1-2-3-4-5-6-7
Dumbbell Thruster 50/35
Bar Muscle-up
(when completed, start back at 1)
 
For total reps:
Every 1:00 for 10:00
Odd min: Chest to Bar Pull-up
Even min: Handstand Push-up
*start every minute with 20 double under.
(choose reps prior to start. unbroken)
 
“Cumulative Set”
1 Seated Row
Rest :10
2 Seated Row
Rest :10
3 Seated Row
Rest :10
Continue until failure….
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Aerobic Capacity
AMRAP 40:00
800m Run or Row
200m Farmer’s Walk
600m Run or Row
1:00 Forearm Plank
400m Run or Row
10 MedBall Get-ups (5/side)
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Weightlifting
Power Snatch
80% 4(1+1)
 
Power Clean + Jerk
80% 4(1+1)
 
Clean Pull
90% 3×3
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“There is no shorter road to defeat than by entering a war with inadequate preparation.”
~Charles Lindbergh