Conditioning

“Fight Gone Bad”

3 Rounds for Max Reps, each is 1:00 long, 1 min rest between rounds

Wall Ball @ 20/14

SDHP @75/55

Box Jump @ 20 - old school jumps allowed as long as you extend above the box

Push Press

Row, Cal

Capacity Work

Wallball

Russian KB Swing

Box Step Up

DB Shoulder to Overhead

Row, cal

Finisher - yesterday was guts… today it’s butts

3 Sets

30 Glute Bridges, every 10 reps pause and hold for 15 seconds.

—rest 1 minute between sets—

Homework - Choose One

SNACK Work

Back Squat

5 x 2, 5-10 heavier than last week, rest 3 min

EMOM 8

2 Push Press, building

3 Sets

6/6 Reverse Lunge with KB Front Rack Hold

Strength

15 Sets every 30 sec

1 Clean @ 65%

Conditioning

For Time @ 80%

35-25-15-5

Bike

5-15-25-35

Burpees

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