CrossFit
For load:
Deadlift 8-5-3-3-3
(make consistent increases)
 
3 rounds for time:
4 Rope Climbs
400m Run
4 DBall Over the shoulder 150/100
(alternate rounds with a partner)
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Competitor 1
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
 
For total reps:
Every 1:00 for 10:00
Odd min: Deadlift 225/155
Even min: Rope Climb
(choose reps prior to start. unbroken)
 
Not timed:
9-15-9-21-9-15-9
Burpees
Wall Ball Shots 20/14
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Competitor 2
“Speed Ladder”
3 rounds for time: (record split for each round)
1 Clean 185/125
1 Clean 205/135
1 Clean 225/155
1 Clean 245/165
1 Clean 265/175
3 Rope Climbs
(rest as needed between rounds)
 
For total reps:
Every 1:00 for 10:00
Odd min: Deadlift 275/185
Even min: Box Jump 30/24
*start every minute with 20 double unders
(choose reps prior to start. unbroken)
 
Not timed:
50-40-30-20-10
Calorie Row
Wall Ball Shots 20/14
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Weightlifting
Clean
80% 1×1
85% 2×1
80% 1×1
 
Clean Pull
3×3 -choose weight-
 
Back Squat
80% 3×3
 
Good Morning
4×6 -choose weight-
 
Nautilus Ab Machine
3×15 -choose weight-
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“Every book is a children’s book if the kid can read!”
~Mitch Hedberg