01192018

CROSSFIT

A. Power Clean - 3x1.1 - rest :20/2 min

+

20 Min AMRAP

20 BJ @30/24

20 Wall Balls @20 to 10/14 to 9

20 Cal Row or AB

20 DL @225/155

+

C1. Foam Roll Hamstrings/Glutes - 5 min

C2. Bent Knee Walking Toe Touch - 20 alt steps

C3. PVC Wood Pecker Drill - 15 perfect reps

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ENDURANCE  

OFF

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SPORT

14 Min AMRAP

18 Squat Snatches @95/65

15 Squat Snatches @135/95

12 Squat Snatches @185/135

9 Squat Snatches @225/155

6 Squat Snatches @245/175

3 Squat Snatches @265/185

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30 Min AMRAP

25/20 Cal Row

10 BJ @24/20

5 TTB