October 5, 2016

CROSSFIT
Strength: Shoulder Press
1×6 @ 70%
1×3 @ 77%
1×3 @ 80%
1×3 @ 83%
1×3 @ 85%

Conditioning: AMRAP x 6:00
30 Cal Row
Max Reps Power Clean 135/95

Rest 5 min

6 min AMRAP
30 Power Cleans 135/95
Max reps calories on rower

CROSSFIT 101
Conditioning: For Time
Kettlebells, Double Unders and Burpees
5 Rounds
30 Double Unders
20 Kettlebell Swings 53/35
10 Burpees