February 4, 2019

CROSSFIT
Strength: Push Jerk (3 rep max)
Conditioning: 4 Rounds, each for Reps
4 quarters of fun
4 minutes
400 meter run
amrap
4 hspu
4 pull ups
rest 90 sec
4 minutes
400 meter row
amrap
4 hspu
4 pullups
rest 90 sec
4 minutes
400 meter run
amrap
4 hspu
4 pull ups
rest 90 sec
4 minutes
400 meter row
amrap
4 hspu
4 pull ups

RX plus chest to bar and strict hspu
if you plan on doing the open do chest to bar pull ups.
finish the run or row, then in the remaining time a amrap of hspu and pull ups

SWEAT
Conditioning: Time
Run 400m Then,
3 ROUNDS
12 Front Squat (45/35 Barbell)
10 Pull Ups
8 Shoulder Press (45/35 Barbell)
Then, Run 400m
*RX+ 95/65
Scaling – Training Bar/Dumbbells
*Rest 5 min then complete Push Ups*
Conditioning: For Time
Push Ups
50 Hand Release Push Ups
RX+ 100

Scaling – Knee Push Ups/Reps

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