November 16, 2016

CROSSFIT
Strength: Pause Back Squat + Back Squat
1+1 x 6 sets
*3 sec pause on first rep

Conditioning: AMRAP x 2:00 each
1 Minute rest between each 2 minutes
Slam Balls – 2:00 Challenge
Rope Climbs – 2:00 Challenge
Push Press – 2:00 Challenge 115/75
Strict Pull Ups – 2:00 Challenge
Row (calories) – 2:00 Challenge )

CROSSFIT 101
Conditioning: For Time
Humpdaaaayyyy!
4 rounds
Run 400 m
25 Burpees