Dustin C. and Michael S. storming through “Beat the Coach Week 2”. 

Monday

CrossFit

Strength:

Build to a heavy 1 rep Squat Clean 

WOD:

4 rounds for time of:

Run 200 meters 

30 Wall Balls, 20/14

5 Squat Cleans, 205/155

Optional Accessory Work:

100 Push-ups for Quality

• Pause momentarily at the top of each rep; complete the reps smoothly and steadily rather than speeding through; yes they are harder this way 

BaseFit

WOD:

AMRAP in 20 minutes of: 

300/250 meter Row 

25 Box Jump Overs

20 Burpees

15 Toes to Bar 

10 Handstand Push-ups 

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

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