Friday, October 28 2016.

Friday, October 28 2016.

 

CROSSFIT:

Day 20.

 

STRENGTH – Back Squat

PR your 10RM by 5-10lbs. AT MOST.

If you don’t have a 10RM, establish it!

15min. cap.

 

 

WOD – AMRAP 18, ascending ladder

3 Wallballs

3 aKBS

6 Wallballs

6 aKBS

9 Wallballs

9 aKBS

Etc…

 

Rx – 20/14, 53/35.

Rx+ - 30/20, 70/53.

 

 

 

 

BOOT CAMP:

Day 3.

 

SKILL –

Kettlebell Swing *KBS.

KB Sumo Deadlift High Pull *KB SDLHP.

 

WOD – AMRAP 20

15 KBS

2 Laps

15 Goblet Squats

2 Laps

15 KB SDLHP

2 Laps