CrossFit
Skill
Rope Climb
 
For time in teams of 3:
800m Run
150/120 Calorie Row
600m Run
150 Russian KB Swings 70/53
400m Run
150 Box Jump Overs 24/20
200m Run
(run as a team, share the rest of the work anyhow)
_________________
 
Competitor
4 rounds not timed:
500m Row
400m Run
30 Double under
 
Every 1:00 for 10:00
1 Rope Climb
(skill is priority)
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Weightlifting
Block Clean (AK)
80% 1×1
85% 2×1
90% 2×1
(low blocks)
 
Clean Pull
5×3 -choose weight-
 
Front Squat
85% 2×2
90% 2×2
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“We know what we are, but know not what we may be.”
~William Shakespeare