Thursday January 31st, 2013

CoreFit:
4 working sets:

A1. Deadlift  3-5 reps. Rest 30s

A2. Row sprint 75m  ALL OUT from the start.  rest 3 minutes

+
partner workout below



CrossFit:
A1. Deadlift 2-3 reps. Rest 30s

A2. row sprint 100m  ALL OUT from the start.  rest 3 minutes

+
partner workout.  switch partner each movement.

AMRAP in 20 minutes
5 box jumps--- mandatory step down
10 calories Airdyne or rower. switch at the 10 minute mark.
10 power clean and push press ---light   95#/65#   75#/45#