CrossFit
6 rounds for total reps: (burpees)
AMRAP 3:00
250/200m Row
15 Kettlebell Swing 53/35
Max Burpee
(rest 3:00 between AMRAP’s)
_________________________
 
Competitor
6 rounds for total reps: (85% effort)
AMRAP 3:00
250/200m Row
15 Kettlebell Swing 53/35
Max Burpee
(rest 3:00 between AMRAP’s)
_________________________
 
Weightlifting
Block Clean (AK)
80% 1×2
85% 2×2
90% 2×1
 
Clean Pull
5×3 -choose weight-
 
Front Squat
85% 4×4
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“Pursue some path, however narrow and crooked, in which you can walk with love and reverence.” 
~Henry David Thoreau