September 9, 2016

CrossFit
Strength: Strict Press
1×6 @ 75%
2×4 @ 79%
3×3 @ 82%

Coditioning: For Time
750m Row
75 Push-ups
500m Row
50 Push-ups
250m Row
25 Push-ups

CrossFit 101
Conditioning: For Reps Each Round
As many reps as possible in 3 minutes of:
5 Burpee Box Jump Overs (24/20)
7 Dumbbell Thrusters 30/20
Rest 2:00
As many reps as possible in 3 minutes of:
Assault Bike Calories
Rest 2:00
As many reps as possible in 3 minutes of:
5 Burpee Box Jump Overs
7 Dumbbell Thrusters 30/20
Rest 2:00
As many reps as possible in 3 minutes of:
Assault Bike Calories