6-15-15

startSTRENGTH – Front Squat
2 reps EMOM for 8 min @ 75-80% (16 total reps)

CONDITIONING
13 min AMRAP
150m Sled Pull (45#/30#)
8 Kettle Bell Swing (70#/53#)
4 Chest to Bar Pull-up

ENDURANCE WOD’s
CrossFit On Day: 16 x 100m sprint on the 0 and 30 second – if you fail sit one interval out and then continue – 10 burpee penalty for each failed round
CrossFit Rest Day: 45 min – cover as much distance as possible

Advertisements

Author: Paul @ IoTA Fitness

I like exersise.