Blog

Tuesday 25June13

Fitness
A. Skill work 15 mins
B. floor press 4×8 rest 2 mins
C. Run 800M
30 wall balls
8 ring rows (make these hard)
30 box jumps
8 ring rows
30 burpees
8 ring rows
Performance
A. Skill work 15 mins
B. Tall Drop Snatch x2 OMEM for 7 minutes
C. For Time:
1000m Row
30 Power Snatch (95/65)
15 Box Jumps (30/24)
20 Power Snatch
15 Box Jumps
10 Power Snatch
15 Box Jumps
D. Hip Extensions 3 x 20

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CrossFit Journal: The Performance-Based Lifestyle Resource