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Monday, January 27th

CROSSFIT

STRENGTH:

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 3 Front Squats

Even Minutes - 6 Back Squats

Barbell - 53% of 1-Rep Back Squat on *both* lifts.

This is a 3% increase from last week.


WOD:

"Elizabeth"

For Time

21-15-9:

Squat Cleans

Ring Dips

Pounds - 135/95

SWEATFEST


3 Rounds For Time:

1,000m Row

100 Double/Single Unders

25 Sprints

CROSSFIT FOR SPORT


STRENGTH:

Deadlift

5-5-5-5

Work up towards a heavy 5 Reps

*It does not need to be a 5 rep max.


WOD:

AMRAP in 12:00

15 Calorie Row

2 Rounds of:

10 Pull Ups

10 Ring Dips/Box Push Ups

20 Lunges


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