Wednesday October 30th, 2013

CoreFit:

A. 10 minutes of skill work. Work on something you wish to improve on. If you missed yesterday's pull-ups, get those in today.

3 sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

CrossFit:

A. 10 minutes of skill work. Work on something you wish to improve on. If you missed yesterday's pull-ups, get those in today. 

3 sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Power Cleans (135/85 lbs.)
60 seconds of Rest
60 seconds of Box Jumps (24″/18″)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest