/var/www/html/wp-content/themes/Divi/single.php 12062019 | Good For You CrossFit

WORKOUT   12/6/2019

STRENGTH
  • 5×3  Bench Press (add 5#-20# to last 5×3)
CONDITIONING

Complete the following for time:

  • 400m Run
  • 50 Alternating One Arm Dumbbell Snatches (pick weight)
  • 400m Run
  • 25 Burpee Box Jump Overs (M:24″/W:20″)

*Box facing on BBJO. Target time is 10:00-11:00. Time cap is 13:00.

CARDIO CROSSFIT

Part One- On the minute for 15 minutes:

  1. 450m/400m Assault Bike
  2. 8 Push-ups + :20 Plank Hold
  3. 5 Jumping Squats + 15 Regular Squats

Part Two- Complete 2 rounds of:

  • 150m Run
  • 24 Alternating One Arm Dumbbell Snatches
  • 150m Run
  • 12 Burpee Box Jump Overs

*14 minute time cap