CrossFit (6am, 5:30pm)
Strength: Every minute, 3 Snatches @ 80% 1RM
Work Capacity:
5 rounds for time:
– 20 Wallballs, 20/14 lbs
– 1 Rope Climb
CrossFit Light (7am)
Strength: Back Squat 5-5-5 (start at a manageable weight and increase to a 5-rep max)
Work Capacity:
For time:
– 75 Jump Ropes
– 50 Sit-ups
– 25 Dips
– Run 800M
– 25 Push-ups
– 50 Back Extensions
– 75 Jump Ropes
“Here is courage, mankind’s finest possession, here is the noblest prize that a young man can endeavor to win.”
– Tyrtaeus of Sparta
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