May 15, 2017

CROSSFIT
Strength: Back Squat (3/3/3+)
*Wendler week 2 – add 10# to your 1 rep max back squat and all percentages are based off 90% of that
Conditioning: 3 Min AMRAP
Power Wheels
12/9 Calorie Bike
12 Power Snatches 95/65

Rest 3 minutes

3 Minute AMRAP:
12/9 Calorie Bike
8 Power Snatch 115/75

Rest 3 minutes

3 Minute AMRAP:
12/9 Calorie Bike
4 Power Snatch 135/95
Post total rounds completed from all intervals

CROSSFIT 101
Conditioning: For Time
The David
100 Burpees
EMOM 5 Heavy Kettlebell Swings 70/53
*Start with burpees