Thursday June 20th, 2013

CoreFit:

4 sets of:
A1. Kettlebell Swings x 20 reps
Rest 45 seconds
A2. Broad Jump x 4-6 reps
Rest 45 seconds
A3. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds

5 sets of:
Dumbbell Push Press x 10 reps
Box Jump -step down x 10 reps
Rest 60 seconds

CrossFit

5 sets of:
A1. Hang Snatch + Snatch -----use full squat for both.  If you receive it high, immediately ride it down..
Rest 20 seconds
A2. Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps)
Rest 2 minutes

+

For time:
400 Meter Run
Burpees x 10 reps
Pull-Ups x 15 reps
95/65 lb Overhead Squats x 20 reps
Pull-Ups x 15 reps
Burpees x 10 reps
400 Meter Run