November 28, 2018

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CROSSFIT
Strength: Back Squat (1RM)
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 20:00
20/15 Cal Row
20 Kettlebell Swings (53/35)
20 Kettlebell Goblet Squats
Finisher
Core Finisher
3-4 Rounds
15 V ups
20 Russian Twists
1 Minute Plank