“REST DAY”

Have a great weekend!!

“CROSSFIT TOTAL”

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Three rounds for time of:

Run 800 meters
50 Pull-ups

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Shoulder Press 3-3-3-3-3 Reps

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Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

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The clock runs continuously for the ten minutes after the run.

“JASON”

For Time:
100 Squats
5 Muscle ups
75 Squats
10 Muscle ups
50 Squats
15 Muscle ups
25 Squats
20 Muscle ups

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“REST DAY”

Allowing your body the opportunity to recover, is very important .

“REST DAY”

Relax and enjoy your holiday weekend!!

Five rounds for time of:

 2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

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Five rounds of:

Deadlift, 3 reps
Handstand push-ups, max reps

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