Sunday, December 1st

CrossFit

Sunday Mashup

30-20-10
Double DB Snatch (50/35#)
Slam Ball (40/30#)
400m Farmers Carry

10 RDS
10 Wallballs (20/14#)
10 MB Sit-Ups

400m MB Run

10-20-30
Cal Row
Burpees Over the Rower

HIIT

1. AMRAP 5
(5) Pull-ups
(10) Push-ups
(15) Squats
Hollow Hold

2. 800M Fartlek Run

3. AMRAP 5
Synchro Wallballs
Low Squat Hold with Med Ball

4. 800M Fartlek Run

5. AMRAP 5
Barbell G2O/S2O
Strict Hang from Bar