CROSSFIT
WOD:
For Time:
21-15-9
Russian KBS 55/35
Weighted Step Ups with MedBall 20/14
Weighted Sit Ups with MedBall 20/14
STRENGTH:
4 Sets Not For Time
10 Barbell Bent Over Rows
20 Band Pull Aparts
30m Heavy Farmer Carry
1:00 Plank Hold (any position)
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SWEATFEST
For Time:
2K Row
Directly into 10 Rounds:
3 DB Hang Power Cleans
6 Pushups
9 Air Squats
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CROSSFIT FOR SPORT
STRENGTH:
Deadlift
5 @ 60%
5 @ 65%
5 @ 70%
*After each set 10 Banded Good Mornings
WOD:
AMRAP in 12:00
10 Calorie Row
15 Deadlifts
10 Shoulder-2-Overhead
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