CROSSFIT
STRENGTH:
Front Squats
3 - 3 - 3 - 3
70%-75%-80%-85% of your 1RM
WOD:
AMRAP in 12:00
10 Thrusters 95/65
10 Pull Ups
10 Hang Power Snatch 95/65
10 Sprinters
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SWEATFEST
AMRAP in 20:00 minutes
400m Row
20 Box Jumps/Step Ups
20 Skater Sliders
15 Burpees
15 Sit Ups
10 Pull Ups/Ring Rows
10 Push Ups
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CROSSFIT FOR SPORT
STRENGTH:
Deadlifts
3 @ 70%
3 @ 75%
3+ @ 80
WOD:
AMrAP in 15:00
5:00 Rowing (Calories)
4:00 Burpees
3:00 Sit Ups
2:00 Box Jumps
1:00 Handstand Push Ups/DB Press
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