Monday

CrossFit:

Strength: Every 2 minutes for 5 Rounds:

1 Power Clean
3 Strict Press

Add weight each set and go heavy, but don’t fail

*If you fail a rep there is a 25 Burpee penalty after this piece

WOD: 8 minute AMRAP of:

15 SDHP, 115/75 pounds

15 Push Jerk, 115/75 pounds

BaseFit:

WOD: Chest to Bar “Chelsea”

EMOM for 30 minutes:

5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats

*if you fall off pace it becomes a 30 minute AMRAP

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2014