February 16, 2017

CROSSFIT/COMPETITOR
Rest Day!

CROSSFIT 101
Conditioning: 4 Rounds For Time
“Balls to the Wall”
Run 800 m
50 Wall Balls (20/14)

ENDURANCE
Conditioning: 7 Rounds For Time
200m run
CrossFit movement
200m run
*2:00 Rest between rounds
Each round starts with a hard 200m run, then a CrossFit movement, then a 200m sprint. Rest 2:00 between rounds

Round 1: 12 Burpees
Round 2: 10 Jumping Split Lunge
Round 3: 8 Jumping air squats (as high as possible)
Round 4: 6 Broad jumps (as far as possible)
Round 5: 8 Jumping air squats
Round 6: 10 Jumping split lunges
Round 7: 12 Burpees

Post total time minus 12 minutes

STRONGMAN
Conditioning: 5 Rounds For Time
“Slammin DT”
12 Deadlifts
12 Slam Balls
9 Hang Power Cleans
9 Slam Balls
6 Push Jerks
6 Slam Balls

Rx 155/105
Rx+ 185/125
Slam Ball 40/25

Conditioning: For Time
Stone/Sandbag front hold.
You pick load.

BODY