October 8, 2016

CROSSFIT
Conditioning: For Time
100 Front squats 115/85
100 HSPU
100 Ass Bike Calories
*With a Partner

One partner must hold handstand on wall while other performs front squats
One partner must hold static Deadlift (same weight as front squats) while other performs HSPU
Partner rests while other partner bikes
RX+ 155/105
Deficit hspu 4/2″

CROSSFIT 101
Conditioning: For Time
Runs & Air Squats
4 Rounds
Run 400 m
50 Air Squats

STRONGMAN
Conditioning: For Time
200M double KB front carry
50 Deadlifts
200M double KB front carry
50 Back Squats
200M double KB front carry
50 KB swings

*every break do 10/5 push ups.
RX 50% 1RM Dead/Squat, 53/35 KB
RX+ 70/53 KB

Finisher: No Measure
*time permitting
100 curls, 100 overhead press and 100 upright rows. Empty bar, any order
and/or
50 GHD sit ups