20 Row (calories)s
40 Two Hand Dumbbell Ground To Overheads, 45 lbs
50 Toes To Bars
Overhead Walking Lunge, 45 lbs, 100 ft
Run, 150 ft
Competition: 35/25 for db, Dirty South bar ok for Toes to bar, 35/25 lb plate for lunge, else rx
Performance: 25/15, knee-hip raises. 25/15 lb plate for overhead lunge, else rx.
Fitness: 10 Cal row, 20 burpees, 30x20/10 lb db to overhead. 40 abmat situps + 40 second bar hold. 10lb plate overhead walking lunge, 150 ft shuttle run.
CrossFit Training Camp:
As many rounds as possible in 10 minutes of: