CROSSFIT
STRENGTH:
Spend 22:00 to establish a 1RM:
Overhead Squat
WOD:
AMRAP in 10:00
5 Hang Squat Snatch 115/75
10 Toes-2-Bar
30 Double Unders
SWEATFEST
In 4:00..
Row 400m
Max Ring Rows
Rest 1 Min.
In 4:00...
Row 400m
Max Burpees
Rest 1 Min.
In 4:00...
Row 400m
Max Sit Ups
Rest 1:00
In 4:00…
Row 400m
Max Sled Push
Cash Out:
1:00 Each Side Of Plank
CROSSFIT FOR SPORT
WOD:
21-18-15-12-9-6-3
Hang Power Snatch
Wall Balls
Sit Ups
STRENGTH:
3 Rounds
25 Hip Extensions/Empty Barbell Good Morning/Banded Good Morning
20 Single DB Box Step Ups
20m Each Side of DB Overhead Waiters Carry (Build In Weight)
10 DB Bent Over Row
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