September 19, 2016

CROSSFIT
Strength: Back Squat
1×8@72%
2×6@76%
3×4@82%

Conditioning: For Time
Level 3
3 Rounds for time
20 Sumo Deadlift High Pull 70/53
20 Russian KB Swings 70/53
20 Push-Ups

Level 2
20 Sumo Deadlift High Pull 53/35
20 Russian Swings 53/35
20 Push-Ups

Level 1
20 Sumo Deadlift High Pull – choose load
20 Russian Swings – choose load
20 Push-Ups on Box 20″

CROSSFIT 101
Strength: Pull Ups
“Got Pull Ups” – Day 1
Active Shoulder Hang
3 x 60 seconds

Inverted Row 3 x 10
Farmer’s Walk 3 x 160 ft 53/35

Conditioning: 3 Rounds For Time
Row 500m
15 Over the Rower Burpees