Max Reps Each Station x 4
A) Row Cals
B) Burpee Box Jumps
C) Bike Cals
D) Burpees to a Target
E) Ski Erg Cals
F) Rest
Accumulate reps throughout each 1 min station and record a total rep count at the end of each round.
POWERLIFTING
Close Grip Bench Press
3@65%, 3@70%, 4@75%, 2×3@80%
Pendlay Row
10×3@65%
Pin Press
10×3@65%
Chin Ups
8×8
Banded Lat Pull Down
8×8
Banded Hammer Curl
8×8
Dumbbell Tricep Ext
8×8
OLYMPIC LIFTING
Zotts Press
5×2@80% or lighter
Hang Power Snatch
8×8@40%
Snatch Grip DL
5×3@80% of Snatch
Jerk Dip and Drives w/3 sec. Pause in Dip
5×3@80% of Jerk
Jerk Balance
5×2@80%
Barbell Row
8×3@70%
CrossFit Wig Wag 