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Monday, December 23rd

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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