November 8, 2016

CROSSFIT
Conditioning: AMRAP
“Bouncy House”
AMRAP 4 min:
3 Rounds:
12 Deadlifts 95/65
9 Hang Power Cleans 95/65
6 Jerks 95/65#
Time remaining: Max Calorie Bike
Rest 4:00

AMRAP 4 min:
2 Rounds:
12 Deadlifts 135/95
9 Hang Power Cleans 135/95
6 Jerks 135/95
Time remaining: Max Calorie Bike
Rest 4:00

AMRAP 4 min:
1 Round:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Jerks 155/105
Time remaining: Max Calorie Bike

CROSSFIT 101
Conditioning: 3 RFT
“Rows, Kettlebells Swings & Burpees”
Row 250m
15 Kettlebell Swings (53/35)
25 Burpees
15 Kettlebell Swings
Row 250
*Complete three rounds, each for time. Rest 4 minutes between rounds