STRENGTH:
Front Squat
On the 0:00 - 3 Reps @ 80%
On the 2:00 - 1 Rep @ 83%
On the 4:00 - 3 Reps @ 80%
On the 6:00 - 1 Rep @ 86%
On the 8:00 - 3 Reps @ 80%
On the 10:00 - 1 Rep @ 89%
WOD:
2 Rounds:
100 Double Unders
50 Thrusters 45/35
30 Calorie Row
SWEATFEST
100 Double Unders/200 Single Unders
Then, 4 Rounds of:
10 Burpees
15 Slam Balls
20 Sit Ups
Then, 100 Double Unders/200 Single Unders
CROSSFIT FOR SPORT
STRENGTH:
Hang Power Snatch
*Establish a heavy single
WOD:
For Time
20 Handstand Push Ups/Seated Shoulder Press
30 Toes-2-Bar/Knee Raises/Sit Ups
40 Lateral Plate Jumps
50 Ring Dips/Box Push Ups
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