Excellence is the unlimited ability to improve the quality of what you have to offer.
"CrossFit"
A. Overhead squat 2rm
B. "Open Test"
AMRAP 20
50 wallballs
50 double unders
40 box jumps 24/20
40 toes to bar
30 chest to bar pullups
30 bar facing burpees
20 power cleans 145/100
20 push jerks 145/100
10 power snatch 145/100
10 muscle ups
Drew (the 17 year old I've been training w), got through 1 full round plus a couple wallballs.
"Weightlifting"
Rest day
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