CrossFit
For load:
Bench Press 6-4-2-2-2
*follow each set with 8-12 pullover
 
AMRAP 8:00
8 C2B Pull-up
16 Double Under
8 Thruster 95/65
16 Double Under
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Competitor
3 rounds no measure:
1:00 Push-up
1:00 Air Bike
1:00 Sit-up
1:00 Row
1:00 Air Squat
1:00 Rest
 
At a moderate load:
Every 1:00 for 10:00
1 Power Clean + 1 Hang Power Clean
(add 10lbs 5lbs each minute)
 
AMRAP 9:00 (85% effort)
12 Alternating-Arms Dumbbell Snatch 50/35
9 Over the Box Jump 24/20
6 Bar Muscle-up
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Aerobic Capacity
Not for time:
200m Single arm Overhead Walk
(switch arms every 50m)
 
AMRAP 22:00
Row 400m
(rest 1:30 after each 400m)
 
Not for time:
200m Single arm Overhead Walk
(switch arms every 50m)
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Weightlifting
Pause Power Snatch + Snatch
85% 3(1+1)
 
Pause Power Clean + Clean
85% 3(1+1)
 
Push Press + Jerk
85% 5(1+1)
(based on 1rm Push Press)
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“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.”
~Mark Twain