November 14, 2017

CROSSFIT
Weightlifting: Push Press (3RM)
*3RM; -10% for 2×3
Conditioning: For Time
400m Run
21 Deadlifts 225/155
21 Box Jumps 24/20
400m Run
15 Deadlifts
15 Box Jumps
400m Run
9 Deadlifts
9 Box Jumps
400m Run
*RX+
Deadlift 275/185
Box Jump 30/24

SWEAT
Conditioning: AMRAP x :90 for 10 Rounds
15/9 Assault Bike Cals
*Log Rounds Completed as RX
Finisher
Amberly’s Awesome Abs (No Measure)
3 or 4 Rounds for Quality:
1) Band Anchored Lying Leg Raises – 15 each leg
2) Russian Twist with Med Ball – 10 each side
3) Med Ball Sit Up – 15

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