January 2, 2018

CROSSFIT
Weightlifting: EMOM x 10:00
Power Clean + 2 Front Squats + Jerk
Conditioning: 3 Rounds for Time
Partner Woehike
4 Jerks
5 front squats
6 power cleans
40 pull ups
50 push ups
60 sit ups
*Rest 3 minutes between rounds
135/95
RX+ 185/135

SWEAT
Conditioning: For Time
Fran’s (Dumb) Bitchy Sister
15-12-9-12-15
Dumbbell Thrusters 35/20
Assault Bike Calories
Pull Ups