September 7, 2017

CROSSFIT
Skill: Box Jumps
Conditioning: EMOM x 8:00
Min 1 – AMRAP box jumps 24/20
Min 2 – Rest
*Goal is to rebound or jump up and step down. Find a box height that allows you to do this.
*NO STEP UPS
Conditioning: 4 Rounds for Time
4 Rounds
10 Hang Power Cleans 95/65
10 Shoulder to Overhead
*RX+ 135/95

SWEAT
Conditioning: AMRAP x 16:00
4 Min Row for Calories
3 Min Rest
3 Min Bike for Calories
2 Min Rest
2 Min Double Unders
1 Min Rest
1 Min Air Squats