3 rounds for time of:

1,000-m row

15 Snatches

♀ 95 lb. ♂ 135 lb.

4 Rounds

10 Box Jumps

20 Burpees Sets ( 10 Reverse, 10 Standard )

30 Squats

40 double-unders

Rest 2 minutes

Overhead squat 5-3-3-1-1-1 reps

For time:

Row 2,000 meters

21 cleans

15 thrusters

Row 1,000 meters

15 cleans

12 thrusters

Row 500 meters

9 cleans

9 thrusters

♀ 95 lb. ♂ 135 lb.

5 Rounds for Time

9 Deadlift

5 Squat Cleans

3 Thrusters

NEVER DOUBT WHY YOU DO IT THE WAY YOU DO.

Subjects in the CrossFit group, “self-identified as practicing a CrossFit routine.” This would include people self-identifying as CrossFit practitioners who work out at commercial gyms alone, without supervision.   “Furthermore, in the study by Weisenthal et al, injury rate was significantly decreased when a trainer was involved. Central findings would have little relevance for licensed CrossFit® affiliate gyms and their classes, which are always led by CrossFit, Inc. credentialed trainers.

Run

Pull-Ups

Push-Ups

Air Squats

Deadlift

Squat Cleans

Thrusters

Push Presses

Kettlebell Swings

Box Jumps

rope climbs

sandbag

yard sled push