Tuesday February 25th, 2014

CoreFit: 

18 Minute AMRAP
Start: 1500 Meters Row/1200 Meters Row

In the Remaining time complete the following as many rounds possible of:

30 Box Jumps or step-ups    mandatory step down
20 DB Push Press
10 Wall Balls

CrossFit:

 

A. Back Squat 3, 2, 1; rest 3mins

 

rest as needed

 

5min amrap 90% effort

Row 500m

30 wall balls 

30 burpees jump touch 6" above reach- 

rest 1min

5mins amrap all out 

5 clean and jerk 95/65#

20 DU

10 situps

 

Notes:

- BS get in perfect reps each set - this is to stimulate CNS not a 1rm

- proper aerobic warmup for 5min work