January 11, 2017

CROSSFIT
Strength: EMOM x 10:00
Clean and Jerk
Conditioning: 5 Rounds for Reps
“Good Vibrations”
1:00 – Row for calories
1:00 – Power cleans 135/95
1:00 – Lateral Burpees over bar
*1:00 Rest between rounds

CROSSFIT 101
Conditioning: For Time
Swinging Mile
75 Kettlebell Swings 53/35
Run 1 Mile
75 Kettlebell Swings