CrossFit
With a partner for time:
100 Double Under
50 Wall Ball 20/14
25 Chest to Bar Pull-up
80 Double under
40 Wall Ball
20 Chest to Bar Pull-up
60 Double under
30 Wall Ball
15 Chest to Bar Pull-up
40 Double under
20 Wall Ball
10 Chest to Bar Pull-up
20 Double under
10 Wall Ball
5 Chest to Bar Pull-up
(one person works at a time)
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Competitor
Clean
70% 2×2
75% 2×1
80% 2×2

Deadlift
Build to a heavy set of 3

For time:
40-30-20
Wall Ball Shot 20/14
Toes to Bar
Single-Arm Dumbbell Snatch (alt arms) 50/35
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Weightlifting
Clean
70% 2×3
75% 3×2

Clean Pull
90% 4×4

Front Squat
65% 1×3
70% 1×3
75% 2×3
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“To truly laugh, you must be able to take your pain, and play with it!”
~Charlie Chaplin