STRENGTH

WEIGHTED PULL UPS

5-5-5-3-3

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21-15-9

PUSH UPS

HANG POWER CLEAN 60KG

20 MIN AMRAP

RUN 400M

12 THRUSTERS 45KG

15 BURPEES

SLED PULL BODY WEIGHT  20M

STRENGTH

SPLIT JERK

5-5-5-3-3

3 X 3 MIN AMRAPS

1 MIN REST BETWEEN ROUNDS

20 SINGLE SKIPS

7 BOX JUMPS

5 TOES 2 BAR

“CROSSFIT TOTAL"

1 RM BACK SQUAT
1 RM PRESS
1 RM DEADLIFT

3 attempts to find your 1 RM,
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

REST DAY