November 25, 2017

CROSSFIT
Skill
15-20 minutes reviewing progressions and practicing the movement
Conditioning: AMRAP x 10:00
Deadballs
5 Deadlifts 185/135
15 Wall Balls 20/14
10 Deadlifts
15 Wall Balls
15 Deadlifts
15 Wall Balls
20 Deadlifts
15 Wall Balls
25 Deadlifts
15 Wall Balls
…Continue increasing the Deadlifts by 5

SWEAT
Conditioning: For Time
Teams of 2 Complete:
100 Box Jumps
100 Burpees
100 Sit Ups
*Every 3 Min both partners run 100m
*One partner works at a time.
*25 Min Time Cap

STRONGMAN
Conditioning: AMRAP x 60:00
1775 (AMRAP – Rounds and Reps)
60-Minute AMRAP of:
17 Power Cleans, 135#
75 Squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.
Conditioning: For Time
Jag 28
Run 800 meters
28 Kettlebell swings, 70#
28 Strict Pull-ups
28 Kettlebell clean and jerk, 70# each arm
28 Strict Pull-ups
Run 800 meters
*In honor of U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL died on September 29, 2010