CrossFit
Strength:
Front Squat:
5 Reps
10 Second Hold at top of last rep
4 Reps
10 Second Hold at top of last rep
3 Reps
10 Second Hold at top of last rep
2 Reps
10 Second Hold at top of last rep
1 Rep
Rest 4:00 and repeat
*This is 15 repetitions without racking the bar
Followed by:
5 sets
With a 2:00 Clock Counting Down:
20/15 Calorie Row
w/ Remaining time Max Reps of:
6 Hang Power Cleans 135/95
4 Bar Facing Burpees
Rest 2:00
RX+: 155/105
Masters RX: 115/80
Phoenix Fit:
Skill:
3 sets
50′ KB front rack carry
8 Box Jumps
15/12 Calorie Assault Bike
Followed by:
Team of 2
For Time:
50 Lunges
40 Situps
30 Push ups
20 Heavy DB Thrusters
30 Push ups
40 Situps
50 Lunges
*Split work evenly