November 12, 2016

CROSSFIT
Partner Helen – AMRAP x 15:00
*Partner 1 completes 1 round of Helen while partner 2 is resting, switch and repeat for 15 minutes.
Helen:
400m Run
21 KB Swings 53/35
12 Pull Ups

CROSSFIT 101
Teamwork Saturday
5 Rounds
In teams of three, complete five rounds each for max individual reps:
100m Farmers Carry AHAP
Wall Balls 20/14
Box Jump Overs 24/20

STRONGMAN
Conditioning: AMRAP x 30:00
Max time static farmers hold 70/53 per hand
*Each drop is 1 cluster – squat clean thruster at 65/45. Add 1 rep per drop.