CROSSFIT
STRENGTH:
Establish a 1 RM:
Split Jerk
WOD:
For Time:
200 Double Unders
35 Burpees
EMOM starting at 0:00,
Complete 5 Shoulder-2-OH 95/65
SWEATFEST
4 Rounds:
1:00 - Toes to Bar
1:00 - DB Power Snatches
1:00 - Thrusters (Empty Barbell or DB’s)
1:00 - Calorie Row
2:00 - Rest
CROSSFIT FOR SPORT
STRENGTH:
Push Press
3 @ 70%
3 @ 75%
3+ @ 80%
WOD:
AMRAP in 12:00
5 Toes - 2 - Bar/Knee Raises
10 Push Ups
15 Walking Lunges

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