October 18, 2018
CROSSFIT
Rest Day!
SWEAT
The Digger (Distance)
In 20 minutes complete:
100 Burpees over the rower
Max Distance row in the remaining time
ENDURANCE
The Ladder (Time)
Teams of 2:
4 x 400m sprint (each)
1-mile bike (divide)
3 x 300m sprint (each)
1K row (divide)
2 x 200m (each)
100 double unders
1 x 100m sprint (each)
One partner works while other partner rests.
100m Row (Time)
100m row
Max effort!
BARBELL BABES
Snatch Balance (Work up to 1 rep at 75% of 1RM snatch)
Power Snatch + Snatch (2-2-2-1-1-1)
Tempo front Squats (3-3-3-3-3)
3 Second count down, 3 seconds in the bottom.