CrossFit
AMRAP 2:00
Rope Climb
 
4 rounds for total reps:
AMRAP 4:00
20/15 Calorie Row
20 Pull-ups
20 Burpees
AMRAP Sit-up
(rest 4:00 between AMRAP’s)
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Competitor
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
 
Deadlift
Build to a heavy set of 5
 
AMRAP 3:00
6 Step-up (alt legs) 50/35
6 Burpee Box Jump 24/20
 
(rest 3:00)
 
AMRAP 3:00
6 Thruster 50/35
6 Burpee Box Jump 24/20
 
(rest 3:00)
 
AMRAP 3:00
6 Dumbbell Power Clean 50/35
6 Burpee Box Jump 24/20
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Weightlifting
Snatch
75% 5×2
 
Clean
75% 5×2
 
Front Squat
70% 4×6
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“What is exhilarating in bad taste is the aristocratic pleasure of giving offense.”
~Charles Baudelaire