November 18, 2017

CROSSFIT
Conditioning: For Time
GrAnnie
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
*6 Clean and Jerks (135/95) after each set

SWEAT
Conditioning: AMRAP x 24:00
*Teams of 2
500m Row
40 Goblet Squats (Choose Load)
40 Ab Mat Sit Ups
* One partner works at a time, split reps as needed

STRONGMAN
Conditioning: AMRAP x 20:00
DEADLIFT CINDY
5 Deadlifts at BW
10 Push Ups
15 Air Squats
Conditioning; For Time
FLIPPIN FUN
10 down to 1 Bench Press
3 Tire Flips between after each round.
Rx BW Bench Press
*Can be done as a single, partner or team of three. Each person does all reps of bench then flip tire w/partner or team. Note load and choice in comments.
Conditioning: For Time
Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

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