Monday, November 7 2016.

Monday, November 7 2016.

 

CROSSFIT:

Re-test 1.

 

WARMUP –

 

 

STRENGTH – Front Squat

15min. to establish a 3RM.

Then, 7min. to establish a 1RM.

 

 

WOD – AMRAP 7

20 Wallballs 20/14

10 Hang Power Cleans 95/65

 

-----Rest 3min.-----

 

For time

100 Double Unders / 200 Singles

50 AbMat Situps with MedBall

100 Double Unders / 200 Singles

 

 

 

 

BOOT CAMP:

Day 7.

 

WOD – With a running clock

 

0:00 - 7:00 – AMRAP

10 Thrusters

30 Jump Rope Singles

 

7:00 – 10:00 – REST

 

10:00 – 17:00 – AMRAP

10 Burpees

10 Box Jumps / Step Ups

 

17:00 – 20:00 – REST

 

20:00 - - - For time

1mi. Run / 28 Laps