04212018

CROSSFIT

A. Push jerkx1/Split jerkx2; rest 2 minx4 complexes

+

5 RFT:

10 Alternating dumbbell hang power snatch 50#/35#

12 Burpee box jumps 24/20

+

B.  Dumbbell side bends, 10x3; rest as needed

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ENDURANCE

A1.  4-11 push upsx8; rest 1 min

A2. 4-7 kipping pull upsx8; rest 1 min

then:

40 Air squats

Run 800 m

40 Air squats

Run 1 mile

or

Run 1 mile@80%, easy run 5 min, Run 800 m@85%, 3 min easy run, Run 400 m@90%

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SPORT

Event 1 – MM FF
20 Min AMRAP
40 Partner DL @405/315
30 Synchro Wall Balls @30/20
20 Synchro CTB

Event 2a – MF MF
For Time
15 Synchro MU
1 Squat Clean @205/135
1 Squat Clean @225/145
1 Squat Clean @245/155
1 Squat Clean @255/165
1 Squat Clean @265/175

1 Barbell for M and 1 Barbell for F – Partner helps load
Time is called when both athletes have crossed Finish Line
8 min Cap

5 min transition

Event 2b – MF MF
50/40 Cal AB
then
3 Rounds
30 Synchro GHD Sit Ups
60 ft HS Walk – Alternate every 30 ft
then
50/40 Cal Row

20 min Cap