August 10, 2016

CrossFit
Warm Up: 800m Run,
Then 3 Rounds:
10 Good Mornings (bar)
10 Box Jumps (Step Down)
10 Single Arm KB Swings (Russian)

WOD: 7 Rounds for Reps
“Suicide Squad”
1:00 ME Assault Bike Cals
1:00 Rest
1:00 Max Rep Deadlifts (275/185)
1:00 Rest
*Don’t sandbag the bike…go HAM!

CrossFit 101
WOD: EMOM x 40:00
Minute 1) 12 Slam Balls (40/25)
Minute 2) 12 Russian Twist With Plate (25/15)
Minute 3) 12 Burpees
Minute 4) 12 Kettlebell Swings (70/53)
Minute 5) Rest
*12 Russian Twists on each side (count to 24).