August 2, 2016

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CrossFit
Strength: Back Squat (5-4-3-4-3-2)

WOD: For Rounds
Every 1 min for 10 mins, alternating between:
20/15 Row (calories)s
50 Double Unders
*Post number of RX’d rounds completed

Finisher: Assault Bike – ME Minute
1 Minute sprint for max calories…go ham!
*Rest 4-5 minutes after completing row/DU EMOM

CrossFit 101
WOD: For Load
“Bear Complex”
7-7-7-7-7
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
*Use the heaviest weight you can for each set.