May 12, 2017

CROSSFIT
Strength: Shoulder Press (5/5/5+)
*65%, 75%, 85%…last set is for max reps. Percentages are based off of 90% of your one rep max + 5 pounds
Conditioning: 3 Rounds for Time
15 Row Calories (12 for the ladies)
12 Burpee Box Jumps, 24/20
9 Front Squats, 185/135

CROSSFIT 101
Conditioning: AMRAP
Tabata Bottom to Bottom Air Squats
8 Sets of 20 Seconds Work/10 Seconds Rest
*Score total number of squats