Monday:
Challenge:
30/18/9
Wallball Shots 14/10
Sit Ups
CrossFit:
42/30/18
Wallball shots 20/14
Sit ups
Tuesday:
Challenge:
4 rounds for time:
15 KBS 16/12
30 Plate Jumps 45
CrossFit:
4 Rounds for time:
15 Power Cleans 115/75
50 Double Unders
Wednesday:
Deadlift 8×3 at same Weight
Thursday:
For weight EMOTM 30 min:
Athlete picks movement from ground to overhead for weight: PICK ONE
2 reps every minute on the minute with bar
6 Kettlebell movements
10 Sandbag movements
15 wall balls
Friday:
For Time:
10 Burpees
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Double Unders
40 Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees
Saturday:
Back Squat 8×3 at same weight
