September 27, 2017

CROSSFIT
Conditioning: For Time
15-12-9-12-15
Thrusters 95/65
Assault Bike or Row Calories
Pull Ups
Finisher
5 Rounds (1 Minute rest in between)
10 Hollow Rocks
10 V-Ups
10 Tucks
10 Second Tuck Hold

SWEAT
Conditioning: For Time
The Original Hot Buns
400m Walking Lunge
Finisher
3 Rounds
10 Strict Hanging Knee Raises (2 second hold)
20 Russian Twists with Med Ball
30 Flutter Kicks (4 Count)