CrossFit

Winter Strength – Week 1

A

Warmup
3 Rounds
10 Calories
10 Air Squats

10 Plate Ground to overhead

ENDURANCE
“Endurance 40 III”
0-10:00
5 Rounds
250m Row
10 Burpees Over The Rower

10:00 – 20:00
100 Db Snatches 50# / 35#

20:00 – 30:00
5 Rounds
50 Double Unders
30 Situps

30:00 – 40:00
75 KB Goblet Squats 53# x 2 / 35# x 2

CONDITIONING
“Harper”
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
500m Row

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