10-17-2020

michael@crossf…
Friday, October 16, 2020 - 13:18

CrossFit

WARM-UP
Run 400M
Into…
AMRAP x 5 MINUTES
10 Air Squats
5 Tuck Jumps
10 Empty Barbell Strict Press
5 Burpee Broad Jumps

WORKOUT
FOR TIME
Run 400M
30 Box Jumps (24/20)
Run 400M
40 Thrusters (75/55)|(65/45)
30 Box Jumps
Run 400M
50 Lateral Burpee Over Bar
40 Thrusters
30 Box Jumps
Run 400M

OPTIONAL FINISHER
3 SETS
20 Tuck-Ups
:45 Max Plate Russian Twists (45/25)
 

Boot Camp

2 Rounds
4 Minutes Per Station
1 Min rest between Stations

Station 1
AMRAP 
8 Cals
5 Pushups

Station 2
2 Sets
1:30 Plank
:30 Rest

Station 3
AMRAP
8 Cals
5 Up Downs

Station 4
2 Sets
1:30 Plank
:30 Rest