CrossFit
5 rounds for time:
100m Farmers Carry 70/53
10 Shoulder to Overhead 135/95
200m Run
1 Rope Climb
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Competitor 1
For load:
Every 1:00 for 10:00
1 Clean
(add 10lbs/5lbs each set)
 
Romanian Deadlift
4×4 -choose weight-
 
At a moderate load:
Reverse Lunge 6-6-6 (each leg)
(make consistent increases. front rack)
 
Build to max load for a 15yrd Sled Pull
*each pull completed without stopping.
(make consistent increases. rest as needed between pulls)
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Competitor 2
Block Clean
Work to a heavy set of 2
85% of heavy set 4×2
 
Romanian Deadlift
4×4 -choose weight-
 
At a moderate load:
Reverse Lunge 6-6-6 (each leg)
(make consistent increases. front rack)
 
Build to max load for a 15yrd Sled Pull
*each pull completed without stopping.
(make consistent increases. rest as needed between pulls)
______________________
 
Weightlifting
Back Squat
Test 8rm
 
Block Power Clean
85% 3×2
 
Clean Deadlift
3×5 -choose weight-
 
4 Rounds
15 Barbell Curls
15 DB French Press
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“Do the best you can, and don’t take life too serious.”
~Will Rogers