December 8, 2014 

Monday

CROSSFIT LITE PROGRAMMING
Strength:
3 x 12 Back Squat (Use light weight and concentrate on proper form)
5 Minute Double Under practice
METCON:
3 RFT (Rounds for Time)
10 Squat Cleans (ask a coach to help you determine your weight)
20 Sit-ups
20 KBS (35/25)
60 Single Unders


EGULAR PROGRAMMING
Strength:
3 x 12 Back Squat @ 60%
5 Front Squat EMOM for 5 min
METCON:
3 RFT
10 Squat Cleans (135/95)
20 Toes to bar
20 KBS (53/35)
30 DU

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