Monday August 26th, 2013

CoreFit:

4 sets of:
A1. Kettlebell Swings x 20-25 reps
Rest 45 seconds
A2. Dumbbell Walking Lunges x 20 steps
Rest 45 seconds
A3. Side Plank x 30-45 seconds each side
Rest 45 seconds

+
8 min AMRAP:
Burpees x 10 reps
Run 200 or Row 250 Meters


CrossFit:

A.
Take 15-20 minutes to find today’s 1-RM Clean & Jerk

+

8 min AMRAP:
155/85 lb Ground to Overhead x 4 reps
Pull-Ups x 8 reps