CrossFit (6am, 5:30pm, 6:30pm)
Strength: 5 Thrusters every 3 minutes, for 15 minutes. Try to increase in weight each round.
Work Capacity:
For time:
– Run 800M
– 5 rounds of 12 Pull-ups, 6 Handstand Push-ups
– Run 800M
CrossFit Light (7am)
Strength: Push Jerk 5-5-5-5-5
Work Capacity:
21-15-9 reps for time of the triplet:
– 4-count Mountain Climbers
– Push Jerk, 65/35 lbs
– Sit-ups
“A gem cannot be polished without friction, nor a man perfected without trials.”
-Chinese proverb