September 17, 2016

Conditioning: For Time
In teams of 2 complete 10 rounds
10 Burpees
10 Box jump overs 24/20
10 Wall balls 20/14
*Relay style- one person performs one entire round at a time while the other partner rests in a plank.

Conditioning: For Distance – AMRAP x 16:00
In teams of 2
200m Run
*Relay style- one person runs while one person rests. Try to maintain 75-85% of your perceived maximal effort on the runs.

CrossFit 101
Conditioning: AMRAP x 20:00
“The Painful Plate”
Grab a Partner!
10 Bumper plate thrusters 45/25
10 Bumper Plate Burpees
10 Overhead Lunges – alternating legs

“The Jenny K”
For Time
Barbell squat clean
Stone/sandbag over the shoulder