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Monday, January 6th


*Over the new 2 weeks we will be retesting our foundational movement strength to start off 2020. Following the retest we will begin a new strength cycle.



CROSSFIT

STRENGTH:

Deadlift

In 25:00 Establish a new 1RM


WOD:

Buy In: 20 Burpees

Then, 3 Rounds of 

50 Air Squats

20 Pull Ups

Cash Out: 20 Burpees 

SWEATFEST


18:00 AMRAP of:

10 Burpees

15 Box Jump Overs

20 Sit Ups

30 DU/60SU

200m Row

CROSSFIT FOR SPORT


STRENGTH:

Front Squat

5-3-1+

65%-75%-85% of your 1RM

*Aim for at least 3 Reps on the last set


WOD:

Row 500m

Then, 3 Rounds of:

10 Hang Squat Cleans

10 Push Jerks

10 Burpees

Then, Complete 100 Single Unders


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