Joseph 140123

PART I:

Jump Rope Practice (50 Single Unders)


PART II: 15 Min Clock

5 Front Squat (165)
1 x 4 @ 60%
1 x 4 @ 70%
4 x 4 @ 80%

7 Perfect Push-ups Between Efforts


PART III:

E(90SEC)O(90SEC)

For approximately 15 Minutes

5 Wall Balls
6 Ring Rows
5 Burpees

Joseph 120117

Part II Results

Joe, is Brainbridge the Quarry you were speaking of?

PART I: Strength

10 Min Emom 
Even:  7 Pushups
 Odd:  7 Ring Rows


PART II:  Conditioning

1:1 Rest, 5 All Out Efforts

Row 350m
30 OH Walkling Lunges (pvc)
15 Burpees to the bar
30 OHS (pvc)
Row 350m

Joseph 140113

Not a bad place for us to start.

PART I:  Strength/Skill - CrossFit Total

For Perfect Form:

5 x 3 Strict Press (From Rack)
5 x 5 Pause Dead Lift
5 x 5  Pause Back Squat


PART II:  Conditioning

10 Min EMOM:

2/3 Burpees (Rounds I - V/V-X)
7 KB Swings (35)