May 19, 2017

CROSSFIT
Strength: Shoulder Press (3/3/3+)
*70/80/90%…Wendler week 2, add 5# to your last one rep max and your percenages are based on 90% of that number
Conditioning: For Time
75 Pull Ups
*Every minute on the minute complete 20 double unders. RX plus is chest to bar.
*Workout begins with double unders

CROSSFIT 101
Conditioning: 4 Rounds, Each for Time
Ass Run
Run 400 m
25/20 Assault Bike Calories
Rest 3 mins
Run 400 m
20/15 Assault Bike Calories
Rest 3 mins
Run 400 m
15/10 Assault Bike Calories
Rest 3 mins
Run 400 m
10/5 Assault Bike Calories