20180214

CrossFit

A]  

Every 45 seconds for 7 sets:
3 Power Cleans@75%
(0:00 - 0:45 - 1:30 - 2:15 - 3:00 - 3:45 - 4:30)

B]
For Time: 20:00 Cap.

60 Calorie Row
60 Wallballs 20/14# - 10'
40 Alternating DB Snatch 50/35#
40 Pull-ups
20 HSPU
20 KB Swings 70/55#

Fitness

A]

3 Sets:
8-10 Rear leg elevated split squats (L/R) @ 2011
rest 45-60 seconds
6-8 Strict Pull-Ups @21X1
rest 60 seconds

B]
For Time:20:00 Cap
60 Calorie Row
60 Wallballs
40 Alternating DB Snatch
40 Body Rows
20 DB Press
20 KB Swings