October 6, 2016

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: For Time
Run 5K

Endurance
WOD: AMRAP x 30:00
“Partner Thursday”
Run 300m
15/12 Calorie Row
15/12 Calorie Bike
*1 Works, 1 Rests

Strongman
WOD: For Time
200M Double KB Front Carry (53/35)
50 Deadlifts (50% !RM)
200M Double KB Front Carry
50 Back Squats (50% 1RM)
200M Double KB Front Carry
50 KBWswings
*Every break do 10/5 push ups

Body
Coach Jen’s Surprise