June 22, 2017

CROSSFIT/COMPETITOR
Rest Day

CROSSFIT 101
Conditioning: AMRAP x 20:00
It’s That Damn Bike Again
21/14 Cal Assault Bike
14 Dumbbell Deadlifts 45/35
7 Hand Release Push Ups
1 Rope Climbs

STRONGMAN
Bench Press w/Bands
Work up to 5×5 AHAP against band tension and weight.
Metcon (AMRAP – Rounds and Reps)
16 min partner AMRAP
20 Slam Ball thruster toss over pull up bar 40/25
10 Deadlifts BW or heavy but doable, touch and go reps.
Share work, post load in comments.
Metcon (Weight)
40′ Yoke walk AHAP
Metcon (Weight)
40′ Farmers/Frame walk AHAP

ENDURANCE
4 x 6 Row (4 Rounds for distance)
Row 4 x 6 minutes, 2 minute rest between rounds

BODY
TBD