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Perform 3-5 rounds of this circuit:

Run 800 meters
Powerclean 15 reps
Rest

Complete three rounds of this circuit:

Box Jump twenty-five jumps in sixty seconds, then immediately
Powerclean 15 reps.
Rest sixty seconds.

No rest during jumps or powercleans. Each round is about three minutes including rests.

Fit: 20" box and 50% bodyweight powerclean
Superfit: 26"; box and 75% bodyweight powerclean
CrossFit: 32" box and 100% bodyweight powerclean


3 Passes of the following circuit.

Dips max reps

Lunge 20 Steps

Push-press max reps @ 1/3 bodyweight

Lunge 20 Steps

HS Push-ups max reps

Lunge 20 Steps


REST