June 5, 2017

CROSSFIT
Strength: Back Squat (5×5)
*Every 3 minutes for 15 minutes:
*Back Squat at 75% of 1RM
Conditioning: 3 Rounds For Time
Mainsite 170521
250m Row
12 Squat Snatch 65/45
21 Push-ups
*Go Ham
Durability
Conditioning: For Time
1x Max attempt plank hold
On elbows

CROSSFIT 101
Conditioning: For Time
24-18-12-6 Reps:
Dumbbell Thrusters (Choose Load)
Burpee Box Jump Overs 24/20
*Weight suggestion: 35lbs Men/20lbs Women
Finisher: No Measure
4 Rounds:
30 seconds flutter kicks
30 seconds plank
30 seconds right side plank
30 seconds left side plank