CrossFit:
A.) (0-15min.)
5 Rounds:
10 Power Cleans 135/95**
20 Lateral Burpees Over The Bar
30 Cal Assault Bike or Row
(15-20min.)
Rest 5min.
B.) (20-35min.)
5 Rounds:
10 Deadlifts 225/155**
20 HSPU’s
30 Cal Assault Bike or Row
ADV option: Climb in weight every round. Add whatever sounds good between you and your partner. No failing reps, but you may get up to something pretty spicy.
Cool Down:
200m Jog & 200 Walk
Sweat:
Teams of 2:
2 Rounds For Time or As Far As Possible in 35min…
800m (200m intervals) Run
800m (200m intervals) Row
80 DB Hang Clean and Jerk (50/35’s)
80 DB Russian Twists with (50/35lb.)
80 Box Jumps (24/20″)
I don’t think it’s possible to finish in 35min, but… Prove me wrong?!
HIBB High Intensity Body Building:
A.) 5 Sets
10 Reps Back Rack Lunges (5 each leg)
immediately into…
10 Reps Single Leg Deadlifts (10 on each leg)
*Elevate your rear foot on a 14 in box.
*2 min rest between sets
B.) Cindy 20min AMRAP
5 Pull ups
10 Push Ups
15 Air Squats
*Wear a 20 lb weight vest