September 10, 2016

CrossFit
Conditioning: For Rounds and Reps
“Lift Up Luke”
AMRAP x 5:00
4 Power Cleans (155/105)
24 Double Unders
10 Pull-ups

Finisher: For Air Squat Reps
EMOM x 10:00
*Every minute perform 10 Cals on Assault Bike and 20 Air Squats

CrossFit 101
Conditioning: For Rounds and Reps
“Lift Up Luke – Scaled Version”
AMRAP x 5:00
4 Med Ball Cleans (choose load)
24 Double Unders
10 Pull-ups