“CrossFit”

WU-(10:00)
4:00 – 100m Shuttles on 10 sec rest, or Row/AD 20 sec easy + 20 sec extra easy
+
2 sets, 6-8 reps each:
Spider Man Lunges
RKBS + Goblet Squat
Step Down Box Jump
T-Push-ups

For Time:
50 Goblet Squats (24kg/16kg)
40 KBS (24kg/16kg)
30 Burpees
20 Strict Supine Body Rows (Rack or Rings)
10 No PP Curtis P’s (115#/75#)
20 Strict Supine Body Rows (Rack or Rings)
30 Burpees
40 KBS (24kg/16kg)
50 Goblet Squats (24kg/16kg)

December 3
“CrossFit”
December 5
“CrossFit”