CROSSFIT
STRENGTH:
Deadlift
6 Sets of 2
*Building to a heavy Double. Does not need to be a 2RM.
*Start at 70%
WOD:
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps 24″/20″
SWEATFEST
With 20:00 on the clock:
Row 2,000m
In remaining time, complete AMRAP of…
10 Slam Balls
10 Double KB/DB Deadlift
10 Burpee Pull Ups
CROSSFIT FOR SPORT
STRENGTH:
*Establish a heavy single for each movement:
Shoulder Press
Push Press
Push Jerk
WOD:
AMRAP in 9:00
15 Walking Lunges
12 Unbroken Kettlebell Swings
9 Push Ups
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