November 5, 2016

CROSSFIT
Strength: EMOM x 8:00
2 Power clean
Conditioning: AMRAP x 10:00
KB snatches 53/35

CROSSFIT 101
Conditioning: AMRAP x 8:00
BV Saturday #1
Row for Calories
Burpees
*Teams of 2. 1 partner on rower, 1 partner does burpees. Both work at same time. Switch whenever you’d like. Score is Calories + Burpees.

— Rest 4 Minutes Between WODS —

Conditioning: AMRAP x 8:00
BV Saturday #2
Run 200m
Burpees
*Teams of 2. 1 partner runs, 1 partner does burpees. Both work at same time. Switch whenever you’d like. Score is 10 Reps per 200m + Burpees.

WODs can be done in any order.

STRONGMAN
Conditioning: AMRAP
“The Iron Triathlon”
1-20 reps of Linda
Deadlift 1.5 x BW
Bench Press 1 x BW
Squat Clean .75 x BW
*Do one rep of each, then 2 reps of each, then 3 reps of each and continue until you reach 20 reps of each or hit the 45 min time cap. RX, complete as described Scale as needed. Post weights in notes.