CROSSFIT
STRENGTH:
Establish a 1RM:
Power Clean
WOD:
For Time:
Row 500m
Then, 3 Rounds of
15 Deadlift 185/120
20 Wall Balls 20/14
SWEATFEST
AMRAP 20:00
15 Ground to Overhead
30 Double Unders/60 Single Unders
15 Pull Ups/Ring Rows
30 Skater Slides
15 SDHP
2 Rope Climbs
CROSSFIT FOR SPORT
WOD:
4 Rounds For Time
30 Double Unders/60 Single Unders
20 Slam Balls
10 Pull Ups/Ring Rows
STRENGTH:
3 Rounds Not For Time
10 Superman to Hollow Hold
20 Tricep Pull Downs with Band
30 Banded Pull Aparts
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