January 18, 2019

CROSSFIT
Weightlifting: Power Snatch (5RM Unbroken Reps)
Conditioning: For Time
21-18-15-12-9-6-3 Front Squats (135/95)
42-36-30-24-18-12-6
AbMAt Sit Ups
Take the barbell from the ground – no racks!

SWEAT
COPT Repeatability Test (3 Rounds for time)
3 rounds, each round for time, of:
Row, 250 m
10 Kettlebell Swings, 70/53 lbs
10 Burpees
10 Kettlebell Swings, 70/53 lbs
10 Burpees
10 Kettlebell Swings, 70/53 lbs
Row, 250 m
Rest 4-6 minutes between rounds