Monday June 10th, 2013

CoreFit: 

5 sets of:
A1. Goblet Squats x 8-10 reps @ 20X1
Rest 30 seconds
A2. Ring Rows x 8-10 reps @ 2111
Rest 60 seconds

+

2 sets for times of:

Kettlebell Swings x 20 reps
Burpees x 15 reps
200 Meter Run
Rest 2 minutes

CrossFit: 

4 sets of:
A1. Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
A2. Weighted Pull-ups x 2-3 reps @ 21X0
Rest 2 minutes

+

3 rounds for time of:
24″/18″ Box Jumps x 20 reps
Burpees x 15 reps