CrosFit
5 rounds for load:
2 Front Squat + 2 Back Squats
(make consistent increases)
 
AMRAP 15:00 (with a partner)
50 Burpees to a 6″ reach 
50 KB Swings 53/35
50 Goblet Lunges 53/35
(share work anyhow)
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Competitor 1
3 rounds for time:
300m Row
15 Toes to Bar
(rest 1:00 between rounds)
 
Clean
75% 4×3
 
Clean Pull
90% 2×3
100% 3×2
 
Front Squat
70% 2×3
75% 3×2
 
3 rounds for time:
300m Assault Air Runner
15 Wall Ball Shot 20/14
(rest 1:00 between rounds)
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Competitor 2
Assault Air Runner
300-200-100-200-300m
(alternate intervals with a partner)
 
Clean
75% 4×3
 
For load:
Every 1:00 for 10:00
1 Cluster + 1 Front SquatJerk
(add 10lbs/5lbs each set)
 
Front Squat
70% 2×3
75% 3×2
 
AMRAP 10:00
12 Wall Ball Shot 20/14
8 Toes to Bar
12 KettlebellSwing 53/35
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BodyStrong
5:00 at 80% effort:
Choice of AirRunner/Bike or Row
 
(walk/stretch 5:00)
 
AMRAP 15:00
5 Strict Toes to Bar
10 Burpee
15 Air Squat
 
(walk/stretch 5:00)
 
5:00 at 90% effort:
Choice of AirRunner/Bike or Row
__________________________________
 
Weightlifting
Clean + Jerk
80% 3(1+1)
 
Clean Pull
3×3 -choose weight-
 
Front Squat
80% 3×2
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“Knowledge will give you power, but character respect.” 
~Bruce Lee