saturday, june 20, 2015

please make your way up to Alpine CrossFit after the WOD

500m row

400m run

rest 3 minutes

then,

thruster ladder

men: 95-115-135-155-165-175-185-195-205-215

women: 65-75-85-95-105-115-125-135-145-155

POWER HOUR

3-4-5-4-3

deadlift

5x30m sled push HAP

tabata push up

ENDURANCE

4 rounds of:

200m run 

rest 30 seconds

400m run 

rest 60 seconds