Saturday January 18th, 2014

CoreFit:

In teams of 4, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on (congo-line style):

15 Box Jumps - step down
20-Meter Bear Crawl  (one time up and back)
25 Kettlebell Swings
30 Wall Ball Shots

*reps will be scaled accordingly for the response we are looking for form each athlete*

CrossFit:

A. Squat Clean 3, 3, 2, 2,1, 1; rest 3 minutes.  all sets heavy, 3s max between reps.  just enough time to dump and set again.

B. 35 front squats from the ground for time (use 90% of 2nd double from A)

+

Airdyne/Row stretch for 15mins easy.