Blog

Tuesday 17Dec13

Fitness

A. Back Squat 3×3 @80%

B. DB SP 3×6-8, alternating, 2 min rest

 

C. 5 Rounds, new round every 4th minute:

350m Row

10 burpees over erg

 

Performance

A. Back Squat 3×3 @80%

B. Build to tough 3 rep Push Press in 10 minutes

 

C. 5 Rounds: 3 Mins ON-1 Min Rest (80-85% effort)

10 Push Ups

5 Hang Power Cleans (155/105)

30 DUs

CONTACT US

Address:

75 Acco Drive Suite 6-7
York, PA 17402

CrossFit Journal: The Performance-Based Lifestyle Resource