November 18, 2016

CROSSFIT
Bench Press (10-8-6-4-2)
As heavy as possible for each set…a good starting point is around 65% for the set of 10
Bergens (Time)
5 rounds for time of:
12 Kettlebell Swings, 70/53 lbs
40 Double Unders

CROSSFIT 101
Conditioning: AMRAP x 2:00
Ball Slams 40/25
Conditioning: AMRAP x 2:00
Rope Climbs
Conditioning: AMRAP x 2:00
Hang Dumbbell Cluster 35/20
Hang Squat Clean + Thruster
Conditioning: AMRAP x 2:00
Wall Climbs
Conditioning: AMRAP x 2:00
Assault Bike