Monday, October 31 2016.

Monday, October 31 2016.

 

CROSSFIT:

Day 21.

 

WARMUP – 4 Rounds

16 Air Squats

4 Inchworm Pushups

 

 

STRENGTH – Front Squat

3x4 @ 90-100% of 3RM.

Perform one set every 2:30.

 

 

WOD – For time *

100 Power Cleans 115/75

 

*Every 90sec., perform:

8 Bar Facing Burpees

 

 

 

 

BOOT CAMP:

Day 4.

 

SKILL –

Row

Deadlift

Wallball

 

WOD – Alt. EMOM 20 *

1 – 10 Deadlifts

2 – 12 Wallballs

3 – Max calorie row

4 – Rest

 

*Score is total calories rowed from all 5 rounds.