CrossFit:
Strength:
Thrusters- 3x5 (135/85#) - Add weight if you can
Metcon:
For reps
4 Rounds
30 sec V Ups
30 sec Rest
30 sec HR Push ups
30 sec Rest
30 sec Hang Squat Cleans (95/65#)
30 sec Rest
Crossfit Light:
1.
For time
1000m Row
2.
13 min AMRAP
12 Single Arm DB Thrusters (35/25#) - 6 each arm
6 Burpees
On minutes 3, 6, 9, and 12 stop and hold a 30 sec plank. Pick up where you left off after the plank.