April 3, 2019

CROSSFIT
Strength
Front Squat (3RM)
1st Rep Pause 3 Seconds
-Then-
-10% for Max Reps (Should be less than 10 if your 3RM was tough.)
Conditioning
Kettlebells are so Complex (Time)
4 Rounds:
Kettlebell complex on each arm
(5 Hang Snatch, 5 OHS, 5 Sotts Press)
20 Box Jumps 24/20

(35/18)
(RX+ 44/26)

SWEAT
Strength
Core Circuit
5X10 Hollow Rocks
5X10 Arch Rocks
Conditioning
Metcon (Time)
4 Rounds:
15 Single Arm Russian Kettlebell Swings( 44/26)
15 Single Arm Russian Kettlebell Swings (Other Arm)
20 Box Jumps (24/20)