VIDEO: NETFLIX "THE REDEEMED AND THE DOMINANT"

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CrossFit:

Back Squat 8-8-8-8
Use the heaviest weight you can for each set. Rest as needed between sets.

Build over the first three sets to a challenging but submaximal weight, leaving one solid rep in the tank. Use 90-95% of that weight for the fourth set.

Then,

5 rounds for time of:
12 Handstand Push-ups
15 Box Jump Overs, 30/24 in
18 Deadlifts, 135/95 lbs

TIMECAP: 18:00 GEAR: 3
Competition: L-Sit DB Press @ 40/30# or 1 Abmat 24/20” 115/75#
Performance: L-Sit DB Press 20/16’’ 95/65#
Fitness: L-Sit DB Press 16/12’’ 75/55#

    In 2017, the fittest athletes on Earth took on the unknown and unknowable during four incredible days of CrossFit Games competition. Get in-depth insight from the top athletes in this feature-length documentary, as told by Heber Cannon, Mariah Moore and Marston Sawyers.