Monday December 30th, 2013

CoreFit:

4 sets of:
A1. Push Press (dumbbell or barbell) x 6-8 reps
Rest 60 seconds
A2. Romanian Deadlift x 6-8 reps @ 3010
Rest 60 seconds

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For Max Reps/Calories:
3 Minutes of Rowing (Calories)
1 Minute of Rest
3 Minutes of Kettlebell Swings
1 Minute of Rest
3 Minutes of Thrusters 

CrossFit:

A.
In 20 minutes build to a heavy Jerk.

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Row 1k for time.