July 16, 2018

CROSSFIT
Strength: Double KB Walking Lunges (4×10)
*Front Rack – As heavy as possible
*5 Each Leg
Conditioning: For Time
21 Overhead Squats (95/65)
200 Meter Row
21 Thrusters (95/65)
200 Meter Row
15 Overhead Squats (95/65)
200 Meter Row
15 Thrusters (95/65)
200 Meter Row
9 Overhead Squats (95/65)
200 Meter Row
9 Thrusters (95/65)
200 Meter Row

SWEAT
Conditioning: 3 Rounds each for Time
3 Minute Calorie Row
2 Minute Burpee Box Jump Overs (24/20)
1 Minute Calorie Bike
*Rest 2 Minutes Between Rounds