September 8, 2017

CROSSFIT
Strength: Clean Grip RDL (5 sets of 3 Reps)
4 Seconds Eccentric
Conditioning
Row – 30 Cals for time (Time)
30 Calories for time
CA Police & Fire Games #1 (AMRAP – Rounds and Reps)
Against a 15:00 Clock:
30 Calorie Row buy in, straight into:
AMRAP in remaining time of:
15 Wall Balls
10 Hand Release Push Ups
5 Deadlift (225/155)

SWEAT
Conditioning: AMRAP x 20:00
15/12 Calorie Row
10 Box Jumps
5 DB Push Press 35/20