Happy Birthday to Coach Mike
CrossFit
Run 730M
43 Deadlifts 185135#
43 Situps
43 Up Downs
Run 730M
43 KB Swings 53/35#
43 Four Count Flutter Kicks
43 Pushups
Run 730M
43 Single Arm Thrusters 40/30#
43 Cross V Ups
43 Burpees
Zoom
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
4 SETS (:20 ON / :10 OFF)*
MOVT 1 - DB Deadlift
MOVT 2 - Burpees
EVERY 2:00 FOR 5 SETS
10 DBL DB Snatch (:01 Pause Overhead)
15 Push-ups (:01 Pause at Top)
EVERY 2:00 FOR 6 SETS
20 Alt. DB Hang Snatch
15 DB Goblet Squats
Boot Camp
5 Rounds
1 Min Per Station
:20 Rest to transition
Station 1
Max Mountain Climbers
Station 2
Max WB Thrusters
Station 3
Max Jump Rope
Station 4
Max Lunges
Station 5
Rest