Strength
Back Squats
6*5
Conditioning
- 5 Rounds for Time
- 5 Single Arm Dumbbell Snatches (70/40 lb)
- 10 Dumbbell Lunges (70/40 lb)
- 15 GHD Sit-Ups
- 20/16 Cal row or 16/14 cal ride
Cardio Burn
CrossFit Benchmark WOD – “Fat Amy”
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats