CrossFit
For load:
Hang Power Clean 5-4-3-2
(make consistent increases)
 
For total distance in teams of 4:
10:00 Sled Push Shuttle 180/135
(rotate every :15. each person pushes 10 times)
Set cones at 10-20-30-40 yards.
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Competitor 1&2
5 rounds not timed:
500m Row
400m Run
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Weightlifting
Pause Clean + Clean & Jerk
85% 1(1+1)
90% 1(1+1)
-then-
85% 2×1 (C&J only)
 
Clean Pull
3×3 -choose weight-
 
Front Squat
85% 6×3
 
GHD Sit-ups
4×15 -choose weight-
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“Faith in oneself is the best and safest course.” 
~Michelangelo