Monday:
Murph! Run 1 mile, 100 Pull ups, 200 Push ups, 300 Air Squats, Run 1 mile
Tuesday:
With a partner 12 min AMRAP:
5 synchronized burpees over 3/4 of your body weight in plates
Move the weight 30 feet.
Wednesday:
CrossFit:
50 reps for time 95/65
Hang Power Snatch
Overhead Squats
Challenge:
10 rounds for time 16/12 kg
10 Kettlebell swings
5 Gobblet Squats
Thrusday:
Fight gone bad style, 1 min of work, rotating immediately into the next movement, for reps of:
CrossFit: Row (cal), Sit ups, Double Unders, Handstand Hold
Challenge: Row (cal), Sit ups, 45# jump, Plank Hold
Friday:
CrossFit: 5 Rounds for time: 15 Kettlebell Swings 24/16kg, 15 Push press 95/65, 200m Run
Challenge: 5 Rounds for time: 15 Kettlebell swings 16/12kg, 10 Push ups, 100m Run
