December 14, 2016

CROSSFIT
Strength: Pause Back Squat (3-3-3-3-3 increasing)
*3 second pause in bottom of each rep
Conditioning: AMReP x 10:00
Row 2000m
Max effort KB swings in remaining time 53/35

CROSSFIT 101
Conditioning: 5 Rounds, each For Time
“Box Jumps, Push Ups and Slams”
12 Box Jumps 24/20
10 Hand Release Push-ups
12 Ball Slams 40/25
*Rest 1 minute between rounds.