June 7, 2017

CROSSFIT
Strength: Hang Snatch + Snatch ((1+1)x5)
*Every 2 min for 10 min
*Start around 70% and build
Conditioning: 4 Rounds For Time
25 Wallballs 20/14
15 Pull-ups
*Push to go unbroken!
Durability
No Measure
50x 4-count flutter kick
50x leg levers
*RX+ = 100x each

CROSSFIT 101
Conditioning: 4 Rounds for Time
250m row
15 KB swings 53/35
10 Pull ups
*RX+ 70/53 KB
Finisher: No Measure
Optional Glute Finisher
3 rounds
10 reverse lunges (each leg)
10 single leg glute bridges(each leg)
10 donkey kicks (each leg)