THURSDAY 08/03/18

CROSSFIT A] 8 Round Tabata 20:10 Air Squats *2 min Rest B] 8 Round Tabata 20:10 Toes to Bar *2 min Rest C] 8 Round Tabata 20:10 Burpees *2 min Rest D] 8 Round Tabata 20:10 Assault Bike *2 min Rest E] 8 Round Tabata 20:10 Chest-to-Bar Pull-Ups *2 min Rest Score total...

WEDNESDAY 07/03/18

CROSSFIT PART A Every 2 min for 4 sets: Back Squat *Set 1 – 5 @ 70% *Set 2 – 3 @ 80% *Set 3 – 1 @ 85% *Set 4 – 1 @ 90% Every 2 min for 3 sets 7 Back Squat @ 70% PART B 7 min AMRAP 5 [Double Dumbell Deadlift + Hang Clean + Thruster] 7...

TUESDAY 06/03/18

CROSSFIT PART A 2 Sets for max reps 90 sec Assault Bike for cal *30 sec rest 90 sec Ring Dips *30 sec rest 90 sec Row for cal *30 sec rest 90 sec Push-Ups *30 sec rest PART B For time: 9 Power Snatch (82.5/55kg) 12 Power Snatch (70/47.5kg) 16 Power Snatch (52.5/35kg)...

SUNDAY 04/03/18

CROSSFIT METCON Every 8 min for 32 mins: For time: 20/15 Cal Row OR 200m Run 15 Power Snatch (50/35kg) 15 Toes to Bar 20/15 Cal Bike *Record times for each set

FRIDAY 02/03/18

CROSSFIT PART A Three sets of: 20 Handstand Shoulder Taps *Rest 30 seconds 30 Seconds of Hollow rocks *Rest 30 seconds 2 Rope Climbs Rest as needed between sets PART B For time: 400m Run 40 American Swings (24/16 kg) 40 Single-Arm Kettlebell Thrusters (24/16kg) 40...