15 September

Training Session AM (520a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Knees Over Toes

E. CrossFit Class

"ESCALATOR" 20M AMRAP: 5 POWER CLEANS (135/85) 5 HEAVY RUSSIAN SWINGS (2/1.5) 200M RUN (1ST CURB) 14/8 CAL BIKE OR SKI 25 DU'S 10 POWER CLEANS 10 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 50 DU'S 15 POWER CLEANS 15 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 75 DU'S 20 POWER CLEANS 20 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 100 DU'S 25 POWER CLEANS 25 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 125 DU'S *4+65 1. SCORE IS ROUNDS + REPS. EVERY SECTION IS A ROUND. 1 REP FOR ALL OTHER WORK. RUN = 1 REP. 1 DU = 1 REP. 2. ALTERNATE BETWEEN THE SKI AND THE BIKE. 3. IF ABLE TO FINISH ALL 5 SECTIONS, COMPLETE MAX CALS ON BIKE IN REM TIME. SCORE WOULD BE 5+CALS. 4. RUN IS TO CHIRO AND BACK.

Training Session (1040a) Jiu Jitsu (2 Hours)