CrossFit Workhorse

Rest Day!

Rest Day!

12 minutes total time:

Odd Minute: 3 x Push Press 185lbs

Even Minute: 8 x KB Swing 70lbs

AMRAP 14 minutes:

8 x Overhead Squats (115lbs)

12 x Box Jump burpees (24inch box. You must jump over the box to the side, then turn around and face the box before you drop for your burpee. Landing on the box is acceptable.)

10 Min AMRAP:

4 x Single leg squats (alternating)

8 x Ring dip

12 x Toes to bar

For time:

25 Pull ups

150 Push ups

150 Squats

25 Pull ups

For time:

20 x clean and jerks (155lb)

1 mile run

20 x snatch (135lb)

Rest Day!

Rest Day!

4 x 800m run (4 min rest between each sprint)