April 24, 2017

April 24, 2017

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CROSSFIT
Strength: Back Squat (5 @ 75%, 3 @ 85%, 1+ @ 95% )
*Percentages are based on 90% of your 1 rep max! Last set is max reps
Conditioning: For Time
AGOQ #2
21-15-9
Shoulder to Overhead 135/95
Chest to bar pull ups

CROSSFIT 101
Conditioning: For Time
Khalipa Special #1
Alternating EMOM x 14:00

Minute 1) Row for Calories (15/12)
Minute 2) 12 Burpees

Rest 5 minutes between EMOMs

Conditioning: For Time
Khalipa Special #2
Alternating EMOM x 14:00

Minute 1) 15 Wall Balls (20/14)
Minute 2) 15 Kettlebell Swings (53/35)