Monday, January 13th

CROSSFIT

STRENGTH:

In 22:00 Establish a 1RM:

Front Squat

WOD:

For Time

50 Air Squats

40 Sit Ups

30 Pull Ups

20 Power Cleans 115/80

10 Front Squats 115/80

20 Power Cleans 115/80

30 Pull Ups

40 Sit Ups

50 Air Squats

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SWEATFEST

2 Rounds For Time

100 Double Unders/150 Single Unders

80 Sit Ups

60 Ring Row/Ring Dips

40 DB Hang Power Cleans

20 Sprints (10m)

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CROSSFIT FOR SPORT

STRENGTH:

Spend 20:00 to establish a 1RM:

Hang Squat Clean

WOD:

For Time

20 Lateral Bar Hop Burpees

30 Hang Power Cleans

20 Lateral Bar Hop Burpees

30 Hang Squat Cleans