Saturday 12.15.18

CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Strength 1 of 2 week 5 of 5

Competitor/Fitness
On a 35:00 Clock with a Partner
0:00-15:00
AMRAP (Share reps any way)
100-75-50-25
Lateral Burpees over Planking Partner
KB Swings (70/53/HEAVY)
Then at 15:00
Both Partners Run* 800m
With Remaining Time, pick-up on the rep your team was on.
AMRAP**
100-75-50-25
Burpees***
KB Swings (70/53/HEAVY)

*Run Scaling:
Sub 7:30 Mile: RX
7:30-10:00 Mile: 600m
10:00+ Mile: 400m
**If one partner finishes the run first, they can go ahead and resume the AMRAP without the second partner.
***Note: In the second AMRAP, the burpees are no longer over a planking partner.

CrossFit Strength (open gym)

DELOAD Decline Bench Press: 7x3(60%)