December 28, 2018

CROSSFIT
Strength: Back Squat (1RM)
Conditioning: 5 Rounds for Time
Light & Spicy
100 meter Run
5 Back Squats (95/65 lb)
10 Deadlifts (95/65 lb)
15 Burpees
20 Kettlebell Swings (53/35 lb)
*Scale to UNBROKEN.

SWEAT
Conditioning: For Time
2012 OC Throwdown Floater WOD
15 Kettlebell Swings (70/53)
15 Burpee Lateral Jumps
12 Kettlebell Swings
12 Burpee Lateral Jumps
9 Kettlebell Swings
9 Burpee Lateral Jumps

— Rest 2 Minutes —

12 Kettlebell Swings
12 Burpee Lateral Jumps
9 Kettlebell Swings
9 Burpee Lateral Jumps
6 Kettlebell Swings
6 Burpee Lateral Jumps
*Pick a seam in the floor and jump over it.