February 21, 2019

CROSSFIT
Rest Day!

SWEAT
Conditioning: 12 min EMOM
10 Slam Balls (40/25)
10 Box Jumps (24/20)
10 Burpees
5-10 min Rest
2k Row (Time)
Conditioning: For time
Max Effort 2k Row

ENDURANCE
Rolling Hills (AMRAP – Reps)
20:00 AMRAP: Two-minute rounds. Each round is done twice.

* Calories on Bike
* Calories on Rower
* Sit-ups
* Slam balls (40/25)
* Burpees
Score total reps

WEIGHTLIFTING
Tall Jerk (Stay Light – BE FAST)
Flat foot, from shoulders
Clean and Jerk (50%x3; 60%x3; 70%x3; 75%x3; 80%x2; 85% 2×1)
Clean Pull (up to 105% for 3 x 3)

BARBELL BASICS
TBD

KIDS
Cancelled