January 20, 2017

CROSSFIT
Strength: Paused Front Squat (2-2-2-2-2)
*3 second pause on first rep only
Conditioning: For Time
“Mainsite – Thrusters/Double Unders”
10 Thrusters 135/95
50 Double-unders
8 Thrusters
40 Double-unders
6 Thrusters
30 Double-unders
4 Thrusters
20 Double-unders
2 Thrusterss
10 Double-unders

CROSSFIT 101
Conditioning: For Time
“For a Good Time, Call 21-15-9”
21-15-9
Row for Cals
Burpees

— Rest 5 Minutes —

21-15-9
Assault Bike Cals
Burpees
*Log total time, including rest.