30 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

MONDAY'S COMPLEX - WEEK 4

WITH A 90 SECOND CLOCK COUNTING DOWN

24/15 ROW OR BIKE

MAX REPS PRESS (95/55)
*30/30/20/21
*101 Reps

REST 3:30, X4

MEN ROW/BIKE

WOMEN BIKE/ROW

ALTERNATE EACH ROUND B/W THE TWO MACHINES. 

1. SCORE IS TOTAL REPS OF PRESS FOR ALL 4 ROUNDS. 

+

"BULLY"

3 ROUNDS FOR TIME:

10 HANG SQUAT CLEANS (135/95)

20/14 BIKE CALS

30 YARD PLATE PUSH LAP (15 YARD TRIPS)

AFTER EACH ROUND COMPLETE 

25 - 50 - 75 DU'S

*11:38

Training Session AM (10a)

Jiu Jitsu (2 Hours)