CrossFit
A: 4 Rounds
10.10 Deadlift; Rest 10 seconds
8-10 Ring Push Up @ 22X1 tempo
*Add weight plate to back if needed
B: 3 RFT
400m Run
16 Front Squats 60/42.5kg
16 Box Jumps 24/20″
*CV 24/18 Cal Assault or 500m Row instead of Run
Quick Fit
A: Row or Assault
5 x 2:00; Rest 30 seconds
*Hard Effort
B: 3 RFT (12:00 Cap)
50 Skips
21 Wallball Deadlifts
15 Wallball on Shoulder Alternating Lunges
9 Wallballs
WB Weight 9/6kg
C: Ring Plank 3 x 45-60s Holds
*Raise feet or put weight on back if needed
Olympic Lifting
A: 1RM Snatch
B: 4 x 5 Front Squat
C: 1 x 1 + 3 x 3 Barbell Bench Press
