January 8, 2019

CrossFit:

Warm Up:
3rds
25 Double Unders / Practice
5/5 Pillar to Press
Wall Drill
5 Hang Cleans + 5 :03 Pause Push Press (Build)

Strength: Push Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 7 (Build)

WOD:
For Time
50 Double Unders (3:1)
25 Hang Power Cleans (115/85)
50 Double Unders
25 Push Press
50 Double Unders
25 Burpees

BodyFit: 284

Warm Up:
8min WAMRAP
10 Air Squats
5 Strict No Jump Burpees
10 KBS (Build to working weight)
5 Broad Jumps

Trunk:
3rds
:40 Plank with pushup
10/10 MB2T

WOD:
5rds
15 Box Jumps
15 KBS – American (AHAP)
15 Wall Balls
15 Burpees
*Compare to BF 068 from 12.29.16