THURSDAY, JANUARY 28, 2016

CROSSFIT CLASS:

1. Rowing time trial:

1,000m Row for time

2. Deadlift:

Warm up, then complete heavy individual sets of
10-8-6-4-6-8-10, rest as needed between sets

3. Conditioning:

8min AMRAP:
30 Double uunders
20 Wall balls
10 Pull-ups
5 Muscle-ups (burpees to sub)

WEIGHTLIFTING PROGRAM:

1. BACK SQUAT: 88%x2x6
2. Front squat: 80%x3x3