CrossFit
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(make consistent increases)
 
For time:
400m Run
21 Over the box jump 24/20
21 Burpee (no push-up)
400m Run
15 Over the box jump 24/20
15 Burpee (no push-up)
400m Run
9 Over the box jump 24/20
9 Burpees (no push-up)
________________________
 
Competitor 1&2
Do not exceed 80% of 1RM
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(make consistent increases)
 
Not timed:
400m Run
21 Burpee (no push-up)
400m Run
15 Burpee (no push-up)
400m Run
9 Burpees (no push-up)
_________________________
 
Weightlifting
Clean
85% 1×1
-then-
80% 4×1 (1:00 rest)
 
Clean Pull
3×3 -choose weight-
 
Front Squat
85% 8×2
No more than 1:30 rest
 
GHD Sit-ups
4×20 -choose weight-
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“The real man smiles in trouble, gathers strength from distress, and grows brave by reflection.”
~Thomas Paine