Thursday, February 13th

CROSSFIT

WOD

AMRAP 12:00

20 Wall Balls 20/14

20 DB Step Ups 50/35

STRENGTH

Every :30 x 7:00

Unbroken set Toes to Bar 1-10 reps

REST 3:00

Every :30 x 7:00

Unbroken Set HSPU 1-10 reps

*This is an increase of 2:00 from last week.

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SWEATFEST

3 Rounds:

10 Burpee Sprints (10m)

15 DB Deadlifts

20 Dumbell Front Squats

30 DB Step Ups

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CROSSFIT FOR SPORT

STRENGTH:

Every :30 for 4:00

4 Push Jerks @ 60-70% of your 1RM

WOD:

AMRAP in 12:00

10 Shoulder - To - Overhead

10 Slam Balls

10 Kettlebell Swings

60 Double Unders/100 Single Unders