Thursday December 30th

29
Dec

Thursday December 30th

CrossFit
Front Squat Interval Retest

For Time
41/33 Calorie Row
19 Front Squats 165/115lbs
24/19 Calorie AAB
Rest 4:00
41/33 Calorie Row
14 Front Squats 185/125lbs
24/19 Calorie AAB
Rest 4:00
41/33 Calorie Row
9 Front Squats 205/135lbs
24/19 Calorie AAB

Bar is taken from the floor.

Scaled/Modified Weights: 115/75lbs, 135/95lbs, 165/115lbs

Bootcamp

On a 24min Clock

6 min AMRAP
20 Cal Machine
20 Goblet Squats
20 Cal Machine

-Rest 2 mins-

6 min ARMAP
20 Cal Machine
20 Kettle Bell Swings
20 Cal Machine

-Rest 2 mins-

6 min ARMAP
20 Cal Machine
10 Goblet Squats
10 KBS
20 Cal Machine

Barbell

Snatch Work

5×5 snatch deadlift @100%

4×6 dumbbell strict press ahap

3×15 hip extensions

3×10 back extensions

Hip stretches