January 25th, 2012

CrossFit SW Portland

Option A or B:

A: function
5 sets @ 100%:
1 squat clean
5 tough continuous thrusters
15 chin ups AFAP
rest 5 min b/t sets

(add load to clean/thruster per set)


B: being
4 sets @ 100%:
Power Snatch x 4 TnG tough
5 burpees AFAP
Sprint 50 m @ 95%
walk rest 3 min b/t sets
Row sprints:
30 sec @ max effort
rest 4:30 x 3
(record meters rowed per set and post)
100 day challengers do 86 burpees!
Go athletes Go!

Published by Transformations Made Possible


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