January 19, 2017

CROSSFIT/COMPETITOR
Rest Day!

CROSSFIT 101
Conditioning: 4 Rounds for Reps
*1 min per station
Row – cal
Ball Slam 40/25
Hand Release Push Ups
AbMat Sit-up
Rest 1 min

STRONGMAN
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Bench Press (AHAP 1RM)
Metcon (AMRAP – Reps)
1 minute AMRAP
Viper press with Log

ENDURANCE
Triathlon (Time)
For time:
Row 2000m
Assault Bike 3 Miles
Run 1 Mile

BODY
Upper Body
Push/Pull