September 12, 2016

CROSSFIT
Strength: Deadlift
1×6 @ 75%
2×3 @ 80%
2x Max Reps @ 85%

Conditioning: 4 Rounds for reps x 4:00
30 Double Unders
20 Ball Slams 40/25
10 Box Jumps 24/20
*2 minute rest between rounds.

CROSSFIT 101
Conditioning: Alternating EMOM x 14:00
Khalipa Special 1
Minute 1: Row for Calories (15/12)
Minute 2: 12 Burpees

Khalipa Special 2
Minute 1: 15 Wall Balls (20/14)
Minute 2: 15 Kettlebell Swings (53/35)