November 2, 2016

CROSSFIT
Strength: Backrack Lunges (4-4-4-4-4)
Complete four reps per leg.

Conditioning: For Time
50/35 Calories on Assault bike
21-18-15-12-9-6
KB Swings 53/35
Burpees
50/35 Calories on Assault bike

CROSSFIT 101
Conditioning: EMOM x 30:00 – AMRAP
Odd minute 15/12 Cal Row
Even Minute 10 Burpees