December 31, 2016

CROSSFIT
Conditioning: 3 RFT
“CrossFit’s Final Countdown”
20 Cal row
16 Thrusters 95/65
20 Cal bike
17 Toes to bar

CROSSFIT 101
Conditioning: 3 RFT
“Final Countdown 2016”
20 Burpees
16 Goblet Squats
20 Kettlebell Swings
17 Knees to Elbow

STRONGMAN
Deadlift (1×5)
Work up to your
5 rep deadlift max
Metcon (Time)
21-18-15-12-9-6-3
Deadlifts
Push ups
Sit ups
(55% of 5 rep max)
Metcon (Time)
Alternative WOD:
100 x DB Bench Press @ 0.5 x BW Per hand
*Every Drop – 100ft Farmers Carry With DBs *
Bench Press (1×5)
Alternative weightlifting:
Work up to a max bench press set of 5 reps