1. Strength
Front Squat
In 15:00, complete the following work:
20 reps @ 75%
15 reps @ 80%
10 reps @ 85%
*Rack/unrack the barbell as often as needed.
2. Intervals
5 Rounds of 3:00 on / 1:00 off
50 Double Unders
10 Hang Power Clean (70/50kg)
50 Double Unders
Max Hand Release Pushups in remaining time
“CrossFit Total” 1RM Back Squat (20:00) 1RM Press (10:00) 1RM Deadlift (15:00) You are to nominate your starting weight for each lift and are only 3 attempts allowed from your starting weight. Warm up
“Get Low” 3RFT: 800m Run then, 4 x 3 Power Clean (75/50kg) 6 Hand Release Pushups 9 Wall Balls (9/6kg) Flow = Run 800m, then do 4 rounds of 3 power cleans, 6 push-ups and 9 wall balls. This is one rou