December 13, 2018

CROSSFIT
Rest Day!

SWEAT
Double Ds (Time)
3 Rounds for Time
50 Double Unders
25 DB Thrusters (40/20)

ENDURANCE
Biathlon – Run and Bike (AMRAP – Reps)
Partner WOD
20:00 AMRAP
Start with a 300m run. One partner runs while the other rests. Every 30 calories on the bike, repeat the run.
Score total calories

WEIGHTLIFTING
Jerk from Split (4 x 2)
(Behind the Neck) 30% for 2, 40% for 2, 50% for 2, 60% for 2
Clean and Jerk (50%x3; 60%x3; 70%x3; 75%x3; 80% 2×2; 85% 2×1)
Clean Pull (up to 105% for 3 x 3)

BARBELL BASICS

CROSSFIT KIDS