Wednesday, January 17, 2017

16
Jan

Wednesday, January 17, 2017

CROSSFIT

Skill

Super Set

3 x 10

Strict Pull-Ups (strict banded pull-ups, Ring Rows)

Push-Ups

Strength

Bench Press

5 x 3 @ 70-75%

WOD

For Time:

21 – 18 – 15 – 12

DeadLifts

Bar Over Burpees

RX + – 225/185
RX – 155/105
Scaled – 95/65
Novice – KB Deadlift

 

BOOTCAMP

20min AMRAP

10 Kettlebell Sumo Deadlift High Pull

10 Reverse Lunges (Single count)

10 Ground to Overhead with Plate

 

2 Rounds – Max Effort

1 Min – Box Jumps

1 Min – Kettlebell Swings

1 Min – Single Unders

1 Min – Push-Ups

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