October 1, 2016

CROSSFIT
Conditioning: For Time
30 Pull-ups
30 Alt 1-arm DB Snatch 50/35
20 Pull-Ups
20 Alt 1-arm DB Snatch
10 Pull-ups
10 Alt 1-arm DB Snatch
RX+ 70/50

CROSSFIT 101
“BV’s Saturday Special”
AMRAP for Reps
4 Rounds
Assault Bike Calories 0:45/0:15
Wall Balls 0:45/0:15
Box Jumps 0:45/0:15
Dumbbell Snatch 0:45/0:15

STRONGMAN
Conditioning: For Time
Kettle Bell swings
21-18-15-12-9-6-3
5 bench press between each round.
KB Rx 70/53, Rx+ heavier than Rx.