August 20, 2018

CROSSFIT
Strength: Shoulder Press (5-5-3-3-1-1-1)
Conditioning: EMOM x 20 min
Min 1 – 10 Burpees
Min 2 – 200/150m Row
Min 3 – 10 Box Jump Overs 24/20
Min 4 – Max Reps Double Unders
Min 5 – Rest
-Score is total double unders completed in the 4 rounds.
-Completed as RX only if ALL reps are completed each round.
-Scale as needed to finish each movement with about 10 seconds to transition.

SWEAT
Conditioning: For Time
Burpees, Sit Ups and Wall Climbs
30 Burpees
50 AbMat Sit-ups
1 Wall Climb
40 AbMat Sit-ups
2 Wall Climbs
30 AbMat Sit-ups
3 Wall Climbs
20 AbMat Sit-ups
4 Wall Climbs
10 AbMat Sit-ups
5 Wall Climbs
30 Burpees