November 5, 2018

CROSSFIT
Weightlifting: Clean Pull + Power Clean (1RM)
20 min to find max
Conditioning: 6 Rounds for Reps
Howitzer
6 Rounds, each 2 minutes of:
20/12 Calories Assault Bike + max reps Power Cleans (155/105) in remaining time. 2 minute rest between rounds

SWEAT
Conditioning: 5 Rounds for Time
Kelly
400m Run
30 Box Jumps, 24/20
30 Wall-Ball Shots, 20/14
OR
Conditioning: 3 Rounds for Time
Mini Kelly
400m Run
30 Box Jumps, 24/20
30 Wall-Ball Shots, 20/14