Wednesday, February 12th

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

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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

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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