CrossFit
For load:
Hang Power Snatch 2-2-2-2-2-2
(make consistent increases)
 
10 rounds for distance. In teams of 3:
:20 Sled Push Shuttle 180/135
:40 Rest
(3 person rotation on the sled)
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Competitor 1&2
3 rounds not timed:
45 Calorie Row
15 Power Snatches 95/65
45 Double unders
 
Partner Stretch
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Weightlifting
Clean & Jerk
90% 1×1
85% 2×1
 
Clean Pull
3×3 -choose weight-
 
Front Squat
85% 4×2
90% 3×1
(no more than 1:30 rest)
 
GHD Sit-ups
4×20 -choose weight-
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“Great effort springs naturally from great attitude.”
~Pat Riley