December 7, 2016

CROSSFIT
Strength: Tempo Front Squat (2-2-2-2-2 increasing)
*3 Seconds down, 1 second pause
Conditioning: AMRAP
“Death by Thruster”
Minute 1 – 1 Thruster
Minute 2 – 2 Thrusters
Minute 3 – 3 Thrusters
*Continue until you cannot complete the number of reps in that minute

Men – 115#
Women – 75#

CROSSFIT 101
Conditioning: 3 RFT
“Balls”
800m Med Ball Run, 20/14
20 Medicine Ball Cleans, 20/14
20 Med Ball Sit Ups, 20/14