CROSSFIT
WOD:
In Teams of 2 (split reps however)
AMRAP in 13:00
20 Sprints - while partner holds a plank
20 Burpees - while partner holds bottom of Air Squat
20 Hang Squat Snatch 95/65 - while partner holds top of a pull up
STRENGTH:
Front Squats
5 @ 60%
5 @ 70%
5 @ 70%
5 @ 70%
—————
SWEATFEST
3 Rounds For Time
22 Double KB Deadlifts
22 Box Jumps
22 Kettlebell Swings
22 Knees-to-Elbows
22 Sit Ups
22 Pull Ups
22 Thrusters (Barbell or DB’s)
22 Wall Balls
22 Burpees
22 Double Unders
—————
CROSSFIT FOR SPORT
STRENGTH:
Shoulder Press
2-2-2-2-2
*Start at 65% of your 1 RM
*Work up to 85%
WOD:
With 15:00 on the clock…
Buy In: 75 Calorie Row
Then, AMRAP of:
5 Hang Power Clean & Jerk
20 Sit Ups
10 Wall Balls
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