Wednesday, October 18, 2017

17
Oct

Wednesday, October 18, 2017

CROSSFIT

Skill – (10 Min)

4 Super Sets

10 Ring Rows

10 Strict Shoulder Press (light)

Strength – (20 Min)

Bench Press

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2+ @ 90%

WOD – (20 Min Cap)

3 Sets For Time:

500 M Row

20 Kettle Bell Swings (RX+ – 70/53, RX – 53/35, Scaled – 35/25, Novice – Light)

20 Wall Balls (RX+ – 30/20, RX – 20/14, Scaled – 14/10, Novice – Any Weight/Height)

2 Min Rest

 

BOOTCAMP

10 Min EMOM

3-5 Man-Makers

 

16 Min  AMRAP

200 M Run

10 Slam Balls

8 Russian Twists (per side)

6 Burpees

4 Jumping Air Squats

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