December 11, 2018

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
10 Scap Progression
10 Pushups
20 Double Unders / Practice

Strength: All Levels 15min Clock
4 x 6 Strict Pullups
4 x 8 Weighted Pushups

WOD: “Alpha 250”
10 Squat Cleans (95/65)
20 Pullups
30 Pushups
40 Plate Touches* Ball Slams
50 Double Unders
40 Situps
30 Back Squats (95/65)
20 Jerks (95/65)
10 Burpees
*Rx+ (135/95)
**Compare to 5.23.18

BodyFit: 278

Warm Up:
3min Heat Your Meat
6min WAMRAP
6 Strict No Jump Burpees
12 KBS – Build to working weight
:10 AB Sprint

WOD:
6rds each
:30 on / :90 off – Cals AB
:30 on / :60 off – KBS – American
:30 on / :30 off – Burpees