July 5, 2017

CROSSFIT
Conditioning: 3 Rounds for Time
Row 2000m/1000m/500m
Each for time:
Row 2000 m
Row 1000 m
Row 500 m
Rest:work = 1:2
*Rest half the time taken to complete each interval.
Durability
3 Rounds not for time:
10 Squat with plate 45/25
100ft plate carry 45×2/25×2
10 Plate ground to overhead 45/25

CROSSFIT 101
Conditioning: For Time
Mainsite 170505
50-40-30-20-10
Wall-ball shots 20/14
Box jumps 24/20