CrossFit
For load:
Turkish Get-up 1-1-1-1-1
(make consistent increases)
 
For time:
25 Thrusters 95/65
50 Kettlebell Swings 53/35
25 Thrusters
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Competitor 1&2
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 3×1
 
Deadlift
Build to a heavy set of 1
50% of heavy set: 3×10 (floating)
(do not sacrifice position for load)
 
With a partner for time:
400m Sled Push 135/90
400m Farmers Walk 70/53
400m Overhead Plate Carry 45/35
400m Burden Run (log)
400′ Plate Push 45lbs
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Weightlifting
Clean + Jerk
85% 4(1+1)
(No more than 2:00 rest)
 
Clean Pull
4×3 -choose weight-
 
Back Squat
85% 5×2
 
AMRAP 1:00
Abmat sit-ups
CFFkat
“Wisdom is not acquired save as the result of investigation.”
~Sara Teasdale