November 1, 2017

CROSSFIT
Weightlifting: 2 Reps EMOM x 10:00
Back Squat
*75-80% of 1RM
Conditioning: 3 Rounds for Time
15 Shoulder to Overhead 115/75
25 Box Jumps 24/20
35/30 Rower Cals

SWEAT
Conditioning: For Time
30-20-10-20-30
Calories on Rower (or Assault Bike)
Med Ball Russian Twists 20/14
Air Squats