CROSSFIT
STRENGTH
1 Power Clean + 1 Hang Power Clean
*Build To A Moderate Weight
WOD
AMRAP 10:00
5 Strict Pull-ups
10 Sprints with MedBall 20/14
15 Deadlifts 135/95
SWEATFEST
On the Minute x 20 (5 Rounds):
Minute 1 - 40 - 50 Double-Unders/Single Unders
Minute 2 - 20-25 AbMat Sit-Ups
Minute 3 - Max Calorie Row/Echo Bike
Minute 4 - Rest
CROSSFIT FOR SPORT
STRENGTH:
Every :20 for 4:00
3 Deadlifts at 65% of your 1RM
WOD:
50 Air Squats
Then, 4 Rounds of:
15 Ring Dips
30 Box Jumps
Then, 50 Walking Lunges
