January 12, 2017

January 12, 2017

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CROSSFIT/COMPETITORS
Rest Day!

CROSSFIT 101
Conditioning: AMRAP x 10:00
“Goblets and Pulls”
10 Goblet Squats 53/35
10 Pull-ups
*RX+ is 70/53

Wait 7 Minutes, then Begin Finisher.

Finisher
Men: For Time
21-15-19
“Bikes and Balls”
Assault Bike Calories
Ball Slams 40
Women: For Time
“Bikes and Balls”
15-12-9
Assault Bike Calories
21-15-9
Ball Slams 25

STRONGMAN
Clean Ladder/Deadlift
Death by Pushups

ENDURANCE
For time:
5k Run + 5k Row

*No rest, as soon as you finish the run jump on a rower.

BODY
Landmine Circuit
3 ROUNDS | 40 seconds on, 20 seconds rest | 2 -3 min rest between

Squats
Step and Press R
Step and Press L
Reverse Lunges R
Reverse Lunges L
Row R
Row L
RDL R
RDL L
Floor Press R
Floor Press L
Twisters