Crossfit
for time:
buy in - 100 x double-unders
3 rounds of:
20 x hang power clean 40kg/30kg
20 x push press 40kg/30kg
20 x front squat 40kg/30kg
cash out - 100 x double-unders
Sweat
all workouts are 4 rounds - 90 seconds on / 30 seconds off
1) 12 x deadlift / 9 x hang power clean / 6 x push jerk 60kg/40kg
-3:00 rest-
2) 20/15 x calorie ski / remaining time max burpee box jump overs
-3:00 rest-
3) 21-15-9 pull-ups / thrusters 30kg/20kg
-3:00 rest-
4) 20/15 x calorie row / remaining time max burpee over rower