May 25, 2017

CROSSFIT/COMPETITOR
Rest Day!

SPECIALTY CLASS DAY

CROSSFIT 101
Conditioning: For Time
Karen’s Evil Sister
2 Rounds for Time
75 Wall Balls 20/14
75 Double Unders
*Sub 30 double under attempts for double unders. No singles!

STRONGMAN
Conditioning: For Time
“Hybrid 50”
50 reps at each station. You cannot advance until you’ve completed all 50 reps of each lift.
50 bench press
50 squats
50 deadlifts
50 push jerks
50 hang power cleans
RX 135/95
(Post loads in comments.)

Conditioning: AMRAP – Rounds and Reps
Death by X 2

Death by Bear Complex
Rx 95/65

*then immediately start a combo Death by of push ups, sit ups, air squats.

(post rounds and reps completed of push ups, sit ups, air squats death by in comments)

ENDURANCE
Conditioning: Every 3:00 for 6 Rounds
Run 300m
Every 3:00 for Six Rounds:
*90% effort each round and try to keep all rounds within 5-7 seconds of each other

BODY
TBD