CrossFit

A: Clean (15:00 EMOM 1 rep at the prescribed weight each min)

1-3 100/60kg
4-6 110/70kg
7-9 120/80kg
10-12 130/90kg
13-15 140/100kg

*Adjust to suit you current level aiming at finishing close to your max

B: 3 RFT

20 Squat Cleans 42.5/30kg
400m Run

CrossFit Open Training

A: Overhead Squats / C2B Pull-Ups
For Time

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb)
14 chest-to-bar pull-ups

*Follow same pattern until you fail to complete both rounds

B: 10:00 Clock

Every 20 seconds UB reps HSPU

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