August 2016

Choose two of the following options: A) 3 rounds for time: 500m Row 100 Double Unders B) 3 rounds for time: 21 Wall Ball (9/6kg) 21 Toes-to-Bar C) 3 rounds for time: 30 Situps 20 Weighted Lunges (2 x 20/15kg. Scale to one DB or unweighted) 10 Dumbell Push Presses (2 x 20/15kg) - 15 minute time cap for...

6:00am, 8:00am CrossFit A) Overhead Squat 6 x 8 - off the deck B) For time: 5 rounds of: 4 Alt OH Lunges (24/16kg) 5 Burpee Box Jumps (24/20") Then 400m Run 5 rounds 0f: 4 Alt OH Lunges (24/16kg) 5 Burpee Box Jumps (24/20") 7:00am Barbell Free A) 6 x 200m Row B)  As above 7:00am Weightlifting    ...


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