December 16, 2016

December 16, 2016

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CROSSFIT
Strength: 2 Push press + 1 Jerk (6 Sets Increasing)
Conditioning: AMRAP x 12:00
9 Box Jumps, 30/24
6 Power Snatches, 135/95
3 Bar Muscle-ups
*Scale with 6 CTB pull ups

CROSSFIT 101
Conditioning: Alternating EMOM x 14:00
“Khalipa Special #1”
Minute 1) Row for Calories 15/12
Minute 2) 12 Burpees
*RX+ is 20/15 Calories and 15 Burpees

— Rest 5 Minutes Between WODs —

Conditioning: Alternating EMOM x 14:00
“Khalipa Sepcial #2”
Minute 1) 15 Wall Balls 20/14
Minute 2) 15 Kettlebell Swings 53/35
*RX+ is 20 Balls and 20 Swings