July 21, 2017

CROSSFIT
Benchmark Friday!
Conditioning: 5 Rounds for Time
Nancy
400m Run
15 Overhead Squats, 95/65
Durability
200m KB Farmers Carry (53/35 each hand)
200m walking lunge

CROSSFIT 101
Conditioning: 4 Rounds For Time
Mainsite 080221
400m Run
50 Air Squats
Finisher
3-4 Rounds
10 Plate Front Raises
10 KB Bottoms Up KB Z Press (each arm)
10 Kneeling One Arm Rows (each arm)
Banded Tricep Pull Down Burn Out