CrossFit
For load:
Front Squat 7-5-3-5-7
(leave 1 rep in the tank every set)
 
For time:
49 Calorie Row
35 Toes to Bar
21 DBall Over the shoulder 150/80
________________
 
Competitor 1
Block Clean Pull +  Block Clean (BK)
Build to a heavy set of: 2+1
85% of heavy set: 3(1+1)
 
Clean Pull
2×3 -choose weight-
2×2 -choose weight-
 
For time:
21 Thrusters 95/65
500m Row
 
(rest 3:00)
 
15 Thrusters 115/85
500m Row
 
(rest 3:00)
 
9 Thrusters 135/95
500m Row
________________
 
Competitor 2
Block Clean Pull +  Block Clean (BK)
Build to a heavy set of: 2+1
85% of heavy set: 3(1+1)
 
Clean Pull
2×3 -choose weight-
2×2 -choose weight-
 
AMRAP 3:00
9 DBall over the shoulder 150/80
15 Dumbbell Thrusters 50/35
21 GHD Sit-ups
Max Calories on the rower
 
(rest 3:00)
 
AMRAP 5:00
9 DBall over the shoulder
15 Dumbbell Thrusters
21 GHD Sit-ups
Max Calories on the rower
 
(rest 3:00)
 
AMRAP 7:00
9 DBall over the shoulder
15 Dumbbell Thrusters
21 GHD Sit-ups
Max Calories on the rower
________________
 
Weightlifting
Pause Clean + Clean + Jerk
80% 3(1+1+1)
 
3-Position Clean Pull
3×3 -choose weight-
 
Back Squat
4×5 -choose weight-
 
3 Rounds
10 Barbell Curls
10 DB French Press
10 Strict T2B
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“Our virtues and our failings are inseparable, like force and matter. When they separate, man is no more.”
~Nikola Tesla