September 23, 2017

CROSSFIT
Conditioning: For Time
CF Linchpin 170915
42 Wall Balls
21 Back Squats (205/145)
30 Wall Balls
15 Front Squats
18 Wall Balls
9 Overhead Squats

SWEAT
Conditioning: AMRAP x 21:00
Vinly
45 Med Ball Tosses
45 Overhead 20″ Step Ups (with med ball)
45 Med Ball Sit Ups (Over box)
45 Calorie Ass Bike!
Sub Rower if not enough bikes

STRONGMAN
Option 1
200 American KB swings every drop 10 cal assault bike 70/53

Option 2
Death by crossfit total
Deadlift
Back squat
Shoulder press
On a running clock you will start with on deadlift 1st min, 2 deadlifts second min, 3 deadlifts 3rd min…
Until you cannot complete reps for min.
Then 2 min rest
Then repeat same rep scheme for back squat
2 min rest
Then same rep scheme for shoulder press
All weights 80% of last cf total

Loredo-
6 rounds for time of:
24 squats
24 push ups
24 walking lunge
400 meter run