CROSSFIT
STRENGTH:
Every :15 for 4:00
1 Power Clean @ 70-80% of your 1 RM
WOD:
3 Rounds For Time
20 Calorie Row
60 Double Unders
20 Ground - 2 - Overhead with plate 45/35
GOAL: 7:00 - 16:00
SCALING:
100 Single Unders
G2O - 35/25 or 25/15
COMP:
Hang Power Cleans 135/95 (instead of G2O)
SWEATFEST
2 Rounds:
50 Wallballs
40 Calorie Row
30 Toes to Bar/Kness Raises/Sit Ups
20 Alternating Dumbbell Snatches
CROSSFIT FOR SPORT
STRENGTH:
EMOM x 8:00
3 Deadlifts @ 80%
3-6 Strict Ring Rows
WOD:
21-15-9
Sumo Deadlift High Pull with KB
Lateral KB Hop Burpees
Kettlebell Swings
*SDHP KB will be heavier than KBS

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