Friday the 31st

I.
3 Rounds (NFT)
14 Bike
07 Deadlifts 135/95#

II.
In 24 Minutes w/a partner
Complete “CrossFit Total”
8 Minutes to Back Squat
8 Minutes to Strict Press
8 Minutes to Deadlift
Add up weight for a “Partner Total”

III.
AMRAP (18) w/a partner
Complete a full round then switch
Row 200m
12 Burpees over Rower
08 Power Snatch 115/75#

IV.
10 Rounds
Run 400m
Alternate Runs w/ partner
(5 each)

V.
3 Rounds (NFT)
30s Plank
08 Mason Twists
20 Single unders

Advertisements

Leave a comment

Filed under 3 Rounds, amrap, benchmark, crossfit, fitness, Power Lifting, strength & conditioning, WOD

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s