CrossFit
For time:
1:00 Plank Hold
1:00 L-Sit Hold
1:00 Plank Hod
1:00 L-Sit Hold
1:00 Plank Hold
(progress to the next after accumulating 1:00)
 
8 rounds for time:
200m Run
10 Box Jumps 24/20
(alternate rounds with a partner)
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Competitor 1&2
Back Squat
3 waves:
70% 1×1
75% 1×1
80% 1×1
 
Clean from blocks (BK)
70% 1.2.1
75% 2.1.2
80% 1.2.1
 
5 rounds:
7 Deadlift 275/185
40yd Sled Push Shuttle 180/135
300m Row
(alternate rounds with a partner)
 
3 rounds for total distance:
Farmers Walk 70/53
(200m recovery jog between rounds)
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BodyStrong
5 rounds:
Choice of Row, Abike, AirRunner or Ski
1:00 Work @70-80%
1:00 Rest
 
2 rounds:
8-12 Pullover
8-12 Seated Overhead Press
8-12 Seated Row
8-12 Dip
(alternate rounds with a partner)
 
3 rounds:
1:00 DB Renegade Rows
1:00 Rest
1:00 AMRAP Burpees
1:00 Rest
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Weightlifting
Snatch
75% 3×1
 
Clean & Jerk
75% 3×1
 
Front Squat
75% 3×2
EVCF Sunset Design (2)
“The true adventurer goes forth aimless and uncalculating to meet and greet unknown fate.” 
~O. Henry