Monday, November 13, 2017

AMRAP 6
2 HSPU
4 Box Jumps
2 MU (6 Pullups/6 Dips)
4 Box Jumps

Rest as needed, then pick either The Chief or Cindy:

"The Chief"
5 Rounds:
AMRAP 3 mins
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1 minute

OR

"Cindy"
AMRAP 20
5 Pullups
10 Pusups
15 Air Squats

Rest as needed, then:

Running or Rowing Time Trials
Pick a distance:
200m x 3, Rest 0:60 b/n
400m x 2, Rest 2:00 b/n
800m
1000m
1600m

Warm up and then run/row that distance as fast as you possibly can. Log your time. We'll revisit this in a few weeks.

CrossFit Homeward