December 5, 2018

CROSSFIT
Weightlifting: Overhead Squat (5X3)
Conditioning: For Time
Row Up
400 Meter Row
4 Snatches 75/55
400 Meter Row
4 Snatches 115/75
400 Meter Row
4 Snatches 135/95
400 Meter Row
4 Snatches 155/105
RX+
115/85
155/105
175/115
185/125
*Scaling considerations: Increase each set . Your last two sets should not be easy enough to touch-and-go at the end of the workout. Challenge yourself, set it up, and make GOOD lifts!

SWEAT
Conditioning: AMRAP x 24:00
BBJO + RKBS + DU (AMRAP – Rounds and Reps)
20 Burpee Box Jump Overs (24/20)
20 1-Arm Russian KB Swing (53/35)
40 Double Unders