• 10/18/14

    Main – CrossFit Pull-ups (3×10 strict) Metcon (AMRAP – Rounds and Reps) AMRAP 20: 10 1-arm KB Snatches (5/side), 53/35 15 Calorie Row Rest 90 seconds between rounds.

  • 10/17/10

    Main – CrossFit (No Measure) 3 rds Air squat x 8 Empty bar push press x 6 Jumping jacks x 10 Back Squat (10×3, across) Metcon (Time) 3 RFT 500m Row 30 Box Jumps, 24/20 20 Push Press, 115/80

  • 10/16/14

    Main – CrossFit (No Measure) 3rds Air squat x 10 Sampson stretch x 30 sec Couch stretch x 30 sec (No Measure) Plank Holds 3×60 sec **30 seconds rest between sets Metcon (AMRAP – Reps) For total reps: 2 min max wall balls (20/14) rest 1 min 2 min max KB swings (55/35) rest 1