June 19, 2017

CROSSFIT
Strength: Back Squat 5×3 @85%
*Perform 3 Back Squats at 85% every 3 minutes for 15 minutes.
Conditioning: AMRAP every 5 min x 20:00
30/24 calorie row
20 KB Swing 70/53
10 Burpees
*Designed to only have short rest (less than working period). Adjust reps for scale.
*Score is completed rounds

CROSSFIT 101
Conditioning: For Time
7 RFT
7 Burpees
7 Med Ball Cleans 20/14
Finisher: No Measure
3 Rounds
10 Hollow Rocks
10 V ups
20 Mountain Climbers
30 Second Hollow Hold