January 9, 2017

January 9, 2017

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CROSSFIT
Strength: EMOM x 14:00
Back Squat/Box Jump
Odd: 2 Back Squats (75-80% of 1rm)
Even: 8 Box Jumps 30/24
*Same weight across all sets
Conditioning: For Time
Men – Bike/KBS Burner
21-15-9
Assault Bike Calories
KB Swings – 53#

Women – Bike/KBS Burner
15-12-9 Assault Bike Calories
21-15-9 KB Swings – 35#

CROSSFIT 101
Conditioning: 4 Rounds For Time
Row  – 1000m
*Rest 3-5 minutes between efforts