April 8, 2017

CROSSFIT
Conditioning: 10 Rounds for Time
“Hang Power Clean/Ass Bike”
10 Hang Power Clean 135/95
10 Assault Bike Calories (8 cals for the gals)

Rest 1:00 between rounds

CROSSFIT 101
Conditioning: For Time
“For a Good Time, Call 21-15-9”
21-15-9
Row for Cals
Burpees

— Rest 5 Minutes —

21-15-9
Assault Bike Cals
Burpees

STRONGMAN
Strength: 1RM Bench Press
Conditioning: For Time
“Grace”
30 Clean and Jerks, 135/95
Conditioning: 5 Rounds for reps
Atlas Stone “The Chief”
Max rounds in 3 minutes of:
3 x Stone to shoulder @ 135
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.