CrossFit
For load:
Bench Press 8-8-8-8-8
(rest as needed)
For time:
21-15-9
Box Jump 24/20
Kettlebell Swing 53/35
Burpee
______________________
CrossFit Competitor
5 Rounds of Clean Speed Ladder:
1 Clean at each weight
155/175/195/215/235/255 (men)
105/115/125/135/145/155 (women)
(rest 3:00 between each round)
(record your fastest and slowest rounds)
Back Squat
75% 1×3
80% 2×2
85% 1×1
90% 1×1
95% 2×1
3 rounds for time:
21 Double unders (unbroken)
15 Box Jumps 24/20
9 Burpees to a plate (45lbs)
