12052018

CROSSFIT

(Week 2)

A  Back squat, 5,5,3,3; rest 2 min

+

12 min amrap:

12 Thrusters 95/65#

14 Box jumps 24/20

12 Ball slams

12 Thrusters 115/75# 

14 Box jumps

12 Ball slams  

12 Thrusters 135/95# 

14 Box jumps  

12 Ball slams

+

:30 sec couch

:30 sec half pigeon

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ENDURANCE

(Week 3)

A. 4-8 lemon squeezers, :10-:20 sec hollow hold; rest :30 secx6 complexes 

+

Teams of two (one working at a time):

Row 2k (switch every 250m)

40 Over the rower burpees

80 Sit ups

Row 2k (switch every 250 m) 

+

:30 sec couch

:30 sec half pigeon